Wednesday 24/9/14

17:30

A. 3 rounds:(NOTFORTIME)
Pull ups x 6
Plank x45-60secs
DUx 15

B.
EMOM 10 MINS
12 PUSH UPS

C.
FOR TIME:
20M Walking Lunges OH 10/5kg
100 swings
20m walking Lunges
50 TTB

D.  3x 15-20" hollow
4x 25 sit ups

18:30

A. 5x max (to max rep της δευτερας)
3χ15 ring dips
3x 12 strict TTB

B. EMOM 12 MINS
1 CLEAN
1 FRONT SQUAT
1 PUSH JERK @ 70-75%

C. FOR TIME:
20 POWER CLEAN @50/35KG
30 DB SNATCH 22-24/12-15KG
40 HSPU
50 REVERSE LUNGES @50/35KG bar front racked

D.
Skill: TGU (turkish get up)
5-7 mins

E. Hollow rocks x50
Hollow position 4x20"