INTRO:
A. Emom 16mins :
Min 1: L-sit for max reps
Min 2 : push ups max reps
Min 3 : max rep wall balls
B. For time :
1000m Row
50 air squat
100 push ups
400m Run
Time cap 20mins
C. Box jumps - 6x 5 unbroken (work the tempo jump up-bounce on the floor rest on the box)
30secs rest between sets
Level 1 :
A. 3sets not for time:
10 unbroken box jumps
12 pistols alt
25DU
B. For time :
3 rounds :
21 wall balls
12 TTB
2 rounds
21 pull ups
12 burpees box jumps
1 round : 9-7-5
ring dips
clean jerk @40/30kg
Time cap : 21mins
C. 10/8/6/4/2 pull ups(strict) - push upsHR
Level 2:
A.
4sets not for time of:
12-15 unbroken box jumps
16-20 alt pistols
15-50 unbroken DU
B. For time :
3 rounds :
5 clean and jerk 50/40kg
15DU
3rounds :
5 power Snatch @40/30kg
15 burpees
2 rounds :
6Ring Dips
12 HSPU
C. 3x
8x strict pull ups
30secs rest
8x DL @75%
30secs rest
8x Ring Rows (feet on the box)
30 secs rest
8x TTB
D. (Προαιρετικά) 4x
Handstand (chest on the wall only nose and toes should touch the wall!! Try to find hollow on the handstand) x 30secs
30 secs hollow position
6 σχόλια:
A. 3sets not for time:
10 unbroken box jumps
25DU
Then 3x10 pistols
B. For time :
3 rounds :
21 wall balls (6kg)
12 TTB
2 rounds
21 pull ups
12 burpees box jumps
1 round : 9complete kai 7 ring dips kai 2 clean jerk
ring dips me lastixo
clean jerk @40kg
Time cap : 21mins
C. 10/8/6/4/2 pull ups(strict) - push upsHR
A. 3sets not for time:
10 unbroken box jumps
25DU (για πλάκα πλέον)
Then 3x10 pistols
B. For time :
3 rounds :
21 wall balls (6kg)
12 TTB
2 rounds
21 pull ups
12 burpees box jumps
1 round : 9 και 7 ολόκληροι + 5 ring dips + 2 clean jerk
(clean jerk @40kg)
Time cap : 21mins
Τέλος τα χέρια, τα κόβω και τα πετάω
C. 10/8/6/4/2 pull ups(strict) - push upsHR DONE
A. 3 sets not for time of:
10 unbroken box jumps
25DU
10 pistols left leg, 10 pistols right leg (στηριζόμενος στο δοκάρι)
B. For time :
3 rounds :
21 wall balls (6kg)
12 knees to elbows
2 rounds
21 pull ups
12 burpees box jumps
1 round: 9 clean jerk (40kg)
Time cap : 21mins
C. done
Τα πιστολς πηγανε? Δεν θελω λαστιχο στα ring dips καλυτερα στατικα σε δυο μποξ.
Οχι λαστιχο στα ντιπς. Κανε στατικα αν ειναι. Τα πιστολς τα καταφερνεις?
Ξεκινα πανω σε κουτι να κανεις "αρνητικα" πιστολς για να δυναμωνεις ποδι σε μια στηριξη!
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