חמישי 23/06/16
Metcon: 0:00-10:00 For Time: 50-40-30-20-10 Ring Rows Push-ups 10:00-20:00 1 Mile Run *Score is time of the first part and time for the 1 mile
Metcon: 0:00-10:00 For Time: 50-40-30-20-10 Ring Rows Push-ups 10:00-20:00 1 Mile Run *Score is time of the first part and time for the 1 mile
Warm-up: Squat Prep x 15 each side Squat Therapy x 5 min Skill: Squat Clean Strength: Squat Clean 3-3-2-2-1-1-1 -or- Front Squat 3-3-3-3-3-3-3 Competitors: Active
Warm-up: 2:00 Banded Glute Activation 0:00-3:00 Banded shoulder mobility AMRAP 4 Minutes 10 KB Swings 10 Burpees -then- 30 Goblet Squat Press Metcon: Tabata Back
Skill: Handstand & Handstand Push-ups -then- Every 1:00 for 8:00 0:10 Negative + 2 Kipping HSPU -or- 2 Wall Climbs Metcon: 10:00 AMRAP 1:00 Pull-up
Warm-up: Mobility 5:00 20 x On the floor shoulder dislocations 10 x Squat Prep 2 x 2:00 Banded Front Rack Prep Warm-up 5:00 3 Rounds: 0:30
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