ראשון – שני 03-04/09/17
Fitness 400m run 30 deadlift 10 muscle up box transitions 20 front squat 10 pike pushup 10 power snatch 400m run RX 800m run 35
Fitness 400m run 30 deadlift 10 muscle up box transitions 20 front squat 10 pike pushup 10 power snatch 400m run RX 800m run 35
In teams of two 3 Rounds Each For Time: Partner 1: Row 500m/AB 0.6 miles Partner 2: Holds Front Rack 50/35 kg Partner 1: 25
Fitness: 10 Air Squats 10 Hang Power Snatch 10 Ring Rows AMRAP 10min RX: 15 Air Squats 7 Hang Squat Snatch (135/95lbs) 3 Strict Pullups
RX 5 Rounds: 1min: Handstand Hold 1min: Good Mornings 1min: Over Box Burpees 50/40cm 1min: Rest Fitness: 5 Rounds 1min: Plank Hold 1min: Good Mornings
Warm-up: Run 200m at 100m perform 15 Air Squats at 200m perform 15 Sit-ups (at the box) Run 200m at 100m perform 15 Good mornings
Warm-up: (5min) Tabata (alternate two movements) Walking Lunges Burpee 8 total Rounds (4 of each) -then- (5min) Barbell Complex (8-10 reps of each) Deadlift Back
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