Intro:
A. Skill : 5 mins work your kipping pull ups
5mins work your KB Swing
B. For time:
100 KB SWINGS +25 BOX JUMPS
100 OH Lunges + 25 push ups
100 knees to elbows + 25 wall balls
Level 1 :
A. 3x
10 x unbroken box jumps
15 x STOH UNBROKEN (MONO!!!) @40/30KG
B. 4 ROUNDS FOR TIME:
25 OH LUNGES 30/20KG
25 WALL BALLS
25 PULL UPS
25 KB SWINGS
TIME CAP : 20MINS
C.3x TTB x 10 strict
3x handstand hold x20secs
Level 2:
A. 3x
12 pull ups
12 wall balls
6 hang clean
(Unbroken reps)
B. For time:
25 HSPU
50 POWER CLEAN @50/40KG
100PULL UPS
25 TTB
50 OH LUNGES @40/35KG
100 DOUBLE UNDERS
Time cap: 20mins
C. Skill: handstand hold
4 σχόλια:
A: done
hang clean @ 30kg
wall balls @ 6kg
τα pull ups 12-12-10 unbroken
B: 25 HSPU
50 power clean @ 40kg
80 pull ups
C: done
Βασια....σαν πολυ δεν χαλαρωσες???
Γιατι ελαφρια??
Α. 3x
10x unbroken box jumps
10x STOH @40kg (στον 3ο γύρο 7reps+3)
B. 4 ROUNDS FOR TIME
25 OH LUNGES @20kg
25 WALL BALLS @6kg
25 PULL UPS
25 KB SWINGS @ 16kg
2 rounds+2OH LUNGES (ήταν ό,τι καλύτερο μπορούσα για χθες τουλάχιστον)
C. done
Εισαι κουρασμενος?
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