Practice & Skill
bar muscle ups
WOD (Cap 18 minutes)
3 rounds of:
30 wall ball
10 burpee box jump over
5 power clean (unbroken )
3 push jerk
work with 70% of power clean
Rest 5 minutes then:
Core
Tabata
3 rounds of:
5 strict toes to bar
10 toes to bar
20 seconds hanging L-sit hold
20 seconds Hollow hold
For time/ Cap 35″ Cash IN 400m run Then 5 rounds of: 8 C&J (60/30) 8 Front squat 8 Bar facing burpees 8 Toes to bar Cash Out 400m run Every 3rd minute do 30 Прочетете повече…
For time Cap 40″ 5 rounds of: 10 legless AB cal 10 strict pull ups 10 box jump (30 inch) Directly into 4 rounds of: 8 devil presses ( 2 x 15kg.) 16 renegade row Прочетете повече…
For time / Cap 45″ 5 rounds of: 2″ max AB cal 1″ max RMU 1″ Rest Best score – 34/35/35/35/33 Rest 5″ then 2 rounds of: 125 DU or 300 SU 400m run 50 Прочетете повече…
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