רביעי 23/11/16
20:00 Mobility In teams of 2: AMRAP 15:00 40m Waiters walk 20/10kg 40m Plate carry walk 20/10kg 0:40 Hollow Hold 0:40 Arch Hold *Change every
20:00 Mobility In teams of 2: AMRAP 15:00 40m Waiters walk 20/10kg 40m Plate carry walk 20/10kg 0:40 Hollow Hold 0:40 Arch Hold *Change every
Warm-up: 5 min Practice Double Unders 5 min AMRAP: 5 PVC tempo OHS (2,2,1) 10 Arch rocks 15 Lateral hops over PVC Strength: Every 3:00
Warm-up: 100 Jumping Jacks Then, 2 rounds: 10 wall squats 10 box scap retraction 10 band pull aparts Strength: Every 3:00 for 15:00 7 Back
Metcon: “Artie” 20:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters, 95 lbs
Warm-up 4:00 AMRAP 15 Mountain Climbers 10 Jumping Jacks 5 Air Squats Gymnastics: Accumulate 30 sec L-sit/Pike-sit hold (on Kettlebells) 10 Hand Release Push-ups Max
Warmup: 20 PVC Shoulder dislocations 20 PVC Behind the neck press 20 Dolphin Push-ups 20 PVC Wall overhead squats Skill: Double Unders/Triple Unders Every 1:30
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