3 rounds for time of:
1,000-m row
50 wall-ball shots
30 Mtr Bear walk ADV: HST Walk
100 double-unders
If rower not free use Assault Bike or Run 800 Mtr
5 L chest-to-bar pull-ups + 5 Band-assisted L chest-to-bar pull-ups
10 Shoulder presses
5 L pull-ups + 10 band-assisted L pull-ups
20 Push presses
10 Strict pull-ups + 10 band-assisted strict pull-ups
30 Push jerk
25 Kipping pull-ups
BB Weight: 40/25 kg
Overhead Squat
Build up to heavy 3 rep OVH Squat
AMRAP 8
Buy in 500 m Row
2-4-6-8-10-etc
Overhead Squats 40/25 kg
Bar facing Burpees
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time
♀ 40 kg ♂ 60 kg.
4 Rounds for Time
1 minute max Wallballs
1 Minute max Toes to Bar
1 Minute max Box Jumps
1 Minute max KB Snatches from Hang 24/16 kg
Rest 2 Minutes between Rounds
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Kui tuled laupäeval kell 10.00 trenni oled kella 11.00-ks rohkem jõudnud ära teha kui sinu sõbrad ja tuttavad ja seepärast neist sammu võrra ees. Kasuta võimalust!
FOR TIME
10-9-8-7-6-5-4-3-2-1
Thrusters 45/30kg
Lateral Burpee Over Bar
3 Rounds For Time:
16 Toes To Bars
16 m DB OVH Lunges 22,5/15 kg
16 Alternating DB Snatches 22,5/15 kg
16 m DB OVH Lunges 22,5/15 kg
Tc. 15 min