חמישי 03/11/16
Partner WOD For time: 30 burpees wall balls 10/6kg — then — 10 rounds (EACH!) of: 10 Deadlifts, 85/55kg 10 Sit-ups — then — 30
Partner WOD For time: 30 burpees wall balls 10/6kg — then — 10 rounds (EACH!) of: 10 Deadlifts, 85/55kg 10 Sit-ups — then — 30
20:00 Mobility 3 Rounds of: 30s Supine Ring Row 30s Rest 30s Hollow Rock (or Hold) 30s Rest 30s Farmers Walk 32/24 kg 30s Rest
Accessory: Every 1:00 for 8:00 Odd: 10 Tempo Push-ups Even: 10 Tempo Ring Rows Tempo: Count to 3 on concentric and eccentric parts of the movement.
Squat snatch 10 min EMOM: 2 TNG Get to heavy 2 at the end Power snatch Take % From weight ended up in previous emom
Strength: Back Squat 20:00 to work up to heavy 3 8-5-3-2-1…3-3-3 Gymnastics: 2×8 Banded Arch to Hollow Kip 2×8 Floor Hip Extension 3×2(T2B+C2B+MU)/T2B+C2B Metcon: 10:00
Strength: Every 3:00 for 15:00 10 Floor Press Metcon: Every 1:00 for 20:00 For Total Reps: 1st minute: Rope Climbs 2nd minute: Double Unders 3rd minute:
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