Bench press 1 RM, then 3 sets with 66% (choose reps)

• For Time:
Strict Ring Muscle Ups
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
3:00 rest
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
Modula il recupero tra ogni sets in maniera tale da poter completare il set successive unbroken.
Scala eventualmente il numero di reps da fare unbroken ad ogni sets
Se non ti entrano gli Strict Ring Muscle Ups lavora con:
Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
9/7 reps unbroken
7/5 reps unbroken
5/3 reps unbroken
3:00 rest
9/7 reps unbroken
7/5 reps unbroken
5/3 reps unbroken

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(10)
50 heavy rope, jump rope, double unders
100m run
40 sit ups
100m run
30 push ups
100m run
20 russian kbs
100m run
10 pull ups
100m run

Finisher
100 flutters
1:00 samson

For Time:
100 T2B
- Every break complete 30m Farmers Carry 2x20/15kg DB

3x

-2 clean pull + 2 hang power clean
*2min rest

Rest / sick 13.-17.3.2020

Back squat 3 RM, then 3 sets with 80% (choose reps)

Alkulämmittely ja mobility

Harjoitellaan kahvakuulaheilautusta

Wod 30s on 30s off
Rengaspito
Boxihyppy
Kyykky
Tempaus
Kaaripito

Loppuvenyttelyt

12 min AMRAP
1 pull up
2 push ups
3 air squat
Double reps after each round

For time
- 50 double-unders
- 50 ring dips
- 50 double-unders
- 50 dumbbell box step-ups
- 50 double-unders
- 50 burpees
- 50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box