A. For time:
400m Run
20 DL @40/30kg
400m Run
20 thrusters @20/15kg
400mRun
20 burpees over bar
B. EMOM 10mins
3front squat @40/30kg
C. 4x10
Strict pull ups
Ring rows
Fitness:
A. Emom 15mins :
Min 1: 15 KB swings Unbroken @18/16kg
Min 2 : power clean + Front Squat @70%
Min 3 : AMRAP 60secs DU
B.FOR TIME:
Run 800 Meters
15 strict pull ups
20 Kettlebell Thrusters (20/16 kg)
15strict pull ups
Run 800 Meters
C. Double unders 5-10mins technique
Performance:
A.
For time:
30 Overhead Squats @40/35kg
600m Run
40 Burpees Over the Barbell
400m Run
30 Shoulder to Overhead @50/40kg
400 Meter Run
B. For time:
500m Row
3 σχόλια:
Fitness:
A. Emom 6 mins :
Min1:15KB swings Unbroken 20kg
Min 2:power clean + Front Squat 50kg
Min 3:AMRAP 60secsDU (34, 35)
B.FOR TIME:
Run 800 Meters
15 strict pull ups
20 Kettlebell Thrusters (12kg)
15strict pull ups
Run 800 Meters
TIME:12'30''
C. Double unders 5mins technique DONE
A: @ 35kg
25'38''
B: 2'03''
A. Emom 6 mins :
Min1:10KB swings Unbroken 16kg
Min 2: 2×power clean + Front Squat 70kg
Min 3:AMRAP 60secsDU (20, 13)
B.FOR TIME:
Run 800 Meters
15 strict pull ups
20 Kettlebell Thrusters (2×16kg)
15strict pull ups
Run 800 Meters
TIME:15'04"
C.DONE
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