ראשון – שני 27-28/08/17
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
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
Front Box Squat: Work up to 1RM 2:00 Rest between sets 8-10 Sets to warm up and build up For Beginners: Front Box Squat 5×5
AMRAP 12:00 10 C2B Pull-ups 10 Clean & Jerks 60/40 kg 50 Double Unders
4 RFT: 25 Janda Sit-ups/50 Wall Push Floaters 3 Rope Climbs (From Seated Position) 400m Run Competitors: Back Squat Find 3RM -then- 3x(1-2)@3RM רוז
27-21-15-9 reps for time of: 95-lb. squat cleans Ring dips Beginner 21-15-9-6 reps for time of: Hang squat cleans Leg-assisted ring dips Men use 55
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