AFAP

21 - 15 - 9
Hombres: 40Kgs / Mujeres: 25 Kgs.
- Power Clean.
- Hands Up Burpees Over the bar.

14min AMRAP of:

60 Double Unders
50 Toes-to-bar
40 Wall Balls
30 Power Cleans 60/40kg
20 Pullups

AMRAP 12 min

3 DL 40 kg/25kg

6 Front Squat 40 kg/25kg

9 Push Press 40 kg/25kg

For time 2 RNDS of:

15 Clean & Jerk

30 DU

2 x banded deadlift every 30 seconds for 5 minutes.
50-60% 1RM on the bar and band tension 20-30% 1RM at the top.

For time:

25-calorie row
25 box jump overs, 24 inch
25 deadlifts, 180 lb.
25 wall-ball shots, 20-lb. ball
25 ring dips
25 wall-ball shots, 20-lb. ball
25 deadlifts, 180 lb.
25 box jump overs, 24 inch
25-calorie row

3 rounds :

•1 min L-hang
•1 min Top of the Wall climp
•1 min DU

A.

Skills: Handstand / Handstand walking / MU (n. 30 min)

B.

3 rounds:

3 x Deadlift (130/85kg)
6 x C2B
9 x Burpee
12 x Snatch (50/35kg)
15 x T2B
18 x Wallball
21 x DU's

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Gymnastic Cindy

20min AMRAP
5 Cheast-to-bar
10 Pistols
15 Hollow rock

Tutaj jest miejsce na moje treningowe cele w najbliższym roku.