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.)
Practice & Skill 20 minutes handstand hold handstand walk handstand push ups WOD (Cap – 18 minutes ) 6 rounds for time 6 devil presses (20/10kg.) 8 box step over 10 handstand push ups Core Прочетете повече…
Practice & skill 10-15 minutes butterfly pull ups rope climb Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 Assault bike calories 15 pull ups 16 renegade row Rest 3 Прочетете повече…
Technique 5-5-5-5 power cleans (50%) 3-3-3-3 split jerk (50%) Strength: 5-5-5-5 Front squat (50%) WOD (Cap 15 minutes) 21-15-9 AB calories Thrusters Directly into 21-15-9 Power cleans Pull ups Male – 40/30 Female- 25/15 Core Прочетете повече…
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