רביעי 10/08/16
20:00 ROMWOD Metcon: AMRAP 15:00 10m Box Push 20/10 kg 10m Plate Pinch 20/10 kg
20:00 ROMWOD Metcon: AMRAP 15:00 10m Box Push 20/10 kg 10m Plate Pinch 20/10 kg
Metcon: “Lumberjack 20” For Time: 20 Deadlifts 125 kg Run 400m 20 KB swings 32/24 kg Run 400m 20 Overhead Squats 50kg Run 400m 20 Burpees Run
Strength: Every 3:00 for 15:00 3 Bench Press For Load Oly-Lifting: Power Snatch + Overhead Squat 2-2-2-2-2-2-2 Competitors: “DT” 5 Rounds For Time: 12 Deadlift
Warm-up: 3:00 Double Under Practice 2 x 1:00 Ankle Mobility 3:00 Squat Prep -then- 3 Rounds: Empty Bar 10 Good Mornings 10 Front Squats 10
Mobility: LAX Ball/Barbell Lat Smash LAX Ball/Barbell Triceps Smash LAX Ball/Barbell Biceps Smash LAX Ball/Barbell Quad Smash LAX Ball/Barbell Ankle Smash Banded Ankle Stretch Skill:
Metcon: 4 Rounds For Time: 12 SDHP 42.5/30 kg 8 Hang Power Cleans 42.5/30 6 Thrusters 42.5/30kg -1:00 Rest- 12 T2B 8 C2B Pull-ups 6 Bar Muscle-Ups -1:00 Rest- Competitors: 3×3 False
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