Form time – CAP 18 minutes
4 rounds of:
16 one arm dumbbell snatch
10 overhead lunges left arm right leg
10 overhead lunges right arm left leg
10 handstand push-ups
10 box jump over
RX Division (22.5/15kg.)
SCALED Division (17.5/10kg.)
Strength 3 rounds of: 10 bench press (60%) 10 seconds ring hold on the top 10 seconds ring hold on the bottom Skills 10-15 minutes practice rope climb & handstand push ups Conditioning: Circle Training Прочетете повече…
Technique 3 rounds of: 2 power clean 2 squat clean 1 push jerk 1 split jerk work with 70% practice and skill 15 minutes handstand push ups WOD Amrap 15 minutes 15 calories row 10 Прочетете повече…
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 Прочетете повече…
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