רביעי 13/07/16
Skill: Bar Muscle Ups Met-con: 4 Rounds for time: 3 Bar Muscle-ups 5 Bar Dips 10 Back Rack Alternating Lunges, 45/30 kg Competitors: 15:00 EMOM
Skill: Bar Muscle Ups Met-con: 4 Rounds for time: 3 Bar Muscle-ups 5 Bar Dips 10 Back Rack Alternating Lunges, 45/30 kg Competitors: 15:00 EMOM
Strength: 10:00 EMOM: 5 Deadlift 75% New percentage this week. Work on T&G form Gymnastics: Every 1:00 for 12:00 0:00-4:00 0:30 Headstand 4:00-8:00 0:30 Handstand
Met-con: 5 Rounds for time: 10 Floor Press 50/35 kg 10 Bent over row 50/35kg 50 Double Unders Competitors: 10:00 EMOM: 5 Deadlift 75% New
Strength: Every 3:00 for 15:00 5 Tempo Back Squats 5:0:3 For Load Met-con: 15:00 AMRAP: 10 Toes to Bar 15 Box Jumps 24/20″ 20 Wallballs
Skill: Ring Dips Progression Support, Band, Ring Push-ups, Partner, Kipping Dips Metcon: In teams of 3: 5 Rounds for reps 1:00 each station 1st: Ring Push-ups
Oly Lifting: 10 Rounds for load 1 Pause (BK) Power Clean 1 Pause Power Jerk (Bottom of the dip) 0:03 Pause. Add 5/2.5kg each round
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