A. EMOM 12 mins :
Min 1: 10 unbroken box jumps
Min 2: 12 push ups
Min 3 :15 unbroken swings
B. 5mins AMRAP OF :
10 burpees
10 pull ups
3mins rest
5mins AMRAP OF:
10 goblet Squat 12/8kg KB
10 knees to elbows
3 mins rest
2mins as many reps as possible of :
Double unders
Technique: Thrusters
Level 1 (Fitness) :
A. 4x max reps strict TTB
4x max reps strict pull ups
2 mins rest between rounds ( 10 double unders in every 2mins rest)
C. STRICT PRESS FIND YOUR 1RM
B. EMOM 15mins of:
Min 1: 15x push ups
Min 2: 5x Hang clean @70%
Min 3: max reps x ring dips
C. Technique ( αν υπαρχει χρονος ) :
Push press (μεχρι 5stes -build over the course
Level 2
A. Front squat 4x6 @80%
Push press 4x6 @60/40kg (touch and go) (2mins rest = 250m recovery run)
B. For time :
40 kcal Row
40 wall balls
40 box jumps
40 DB snatch @20/15kg
40 DU
40 OH DB walking lunges
Time cap: 17mins
C. Hollow rocks 4x20reps
Handtsand facing the wall (hollow) 30secsx4times
6 σχόλια:
A.strict TTB (5,5,3,4)
4x max reps strict pull ups(5,4,4,4)
2 mins rest between rounds ( 10 double unders in every 2mins rest)
B. EMOM 15mins of:
Min 1: 15x push ups
Min 2: 5x Hang clean @50kg
Min 3:ring dips 6,5,2,2,2
C.strict press 1RM@55kg
A: Front Squat @ 40kg
push press @ 35kg
row αντί για τρέξιμο (έβρεχε)
B: 40 kcal row
40 wall balls @ 6kg
40 box jumps
40 KB snatch @ 12kg (δεν είχε DB 15kg)
40 DU
16 OH DB lunges @ 5kg
C: done
Εκανες απουσια την τεταρτη???
Συνεχιζουμε πολυ καλα!
40/35??? Δε νομιζω...
Ta kg gia DB ή ΚΒ δεν αλλαζουν....
Πλεον κανω απουσιες λογω βαρδιων....
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