מארק סמרסקי

Warm-up: ROMWOD 20:00 Metcon: Every 1:00 For 21:00 1st: 0:30 Max Box Jumps 60/50 cm 2nd:0:30 Max RKBS 3rd: 0:30 Max Strict Chin-ups *Score is total

Warm-up: 5:00 Practice Double Unders -then- 6:00 EMOM Odd: 20 Hollow Shotguns Even: 10 Bridge Rocks Skill: Free Handstand HSPU Metcon: For Time 100 Double Unders

Warm-up: 5:00 AMRAP 10 Arch Rocks 10 PVC/Empty Bar Back Squats 5 V-Ups 5 Empty Bar Strict/Push Press Strength: * 1st set should be warm-up set,

Metcon: 5 Rounds For Time 5 Deadlift 125/70 kg or 70%1RM 10 Kettlebell Russian Twists 24kg/16kg 10 Burpee Over Kettlebell 24kg/16kg 10 Goblet Squats 24kg/16kg 0:30

Warm-up: 3 Rounds: 10 Shoulder dislocations 10 V-ups 10 Arch Rocks 10 PVC/Empty Bar Front Squats Skill: Toes-to-bar 2 x 5 Strict Knees to elbows /