רביעי 16/11/16
Mobility: 4:00 Lax Ball Shoulder Smash 4:00 Banded Quad Stretch 4:00 Lax Ball Glute Smash 4:00 Kettlebell Shoulder Mobility Recovery Metcon: For Time or Not
Mobility: 4:00 Lax Ball Shoulder Smash 4:00 Banded Quad Stretch 4:00 Lax Ball Glute Smash 4:00 Kettlebell Shoulder Mobility Recovery Metcon: For Time or Not
Metcon: For Time: 28 C2B Pull-ups 21 Burpees 14 Power Clean & Jerks 60/40 kg 7m Handstand Walk (rest 3:00) 7m Handstand Walk 14 Power
Strength: Every 3:00 For 15:00 Deadlift 7-5: Warmup Sets 5-3-2: Work Sets Metcon: 5 Round AMRAP: 2:00 5 Legless Rope Climbs Max KBS 32/24kg 2:00 Rest Score
Strength: Every 3:00 for 15:00 5 Back Box Squats Metcon: Timecap 15:00 For Time: 400m Run 35 HSPU 400m Run 25 HSPU 400m Run 15
Metcon: For Time: 50 T2B 30 Double Unders each time you break 30 Alternating Pistols 20 Double Unders each 15 reps 10 Ring Muscle Ups
Oly: Split Jerk Empty bar/PVC work with coach: Back-to-Wall Power Jerk, Split Footwork, Split Jerk Balance, Pause Split Jerk, Split Jerk. Metcon: 20 min EMOM:
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