Competitor :
A. Spend 15 Min working your handstand Balance and HSPU deficit
B. Emom x 12
L -sit Pull ups 3 reps odd
Pistols 3-5 reps each leg even
C. Lunges 6-8 reps go heavy using various holds i.e. overhead, front rack etc 5- 6 sets
D. For Time
3Rnds
400mt Heavy Run
50 DU
40 Wall ball
E. Core work
Fitness/advanced
Emom x 12
L sit pull ups 1-3 odd
Handstand Balance close to wall 20-30 sec even
Metcon:
Emom x 15
Min 0-1 : 5 wall balls 5 Power Snatch (60/30kg)
Min 1-2: 5 Toes to bar 5 Burpee Box Jumps
Min 2-3: 5 Push press (60/30kg) 5 v- ups....
Repeat for 15 min
A. Spend 15 Min working your handstand Balance and HSPU deficit
B. Emom x 12
L -sit Pull ups 3 reps odd
Pistols 3-5 reps each leg even
C. Lunges 6-8 reps go heavy using various holds i.e. overhead, front rack etc 5- 6 sets
D. For Time
3Rnds
400mt Heavy Run
50 DU
40 Wall ball
E. Core work
Fitness/advanced
Emom x 12
L sit pull ups 1-3 odd
Handstand Balance close to wall 20-30 sec even
Metcon:
Emom x 15
Min 0-1 : 5 wall balls 5 Power Snatch (60/30kg)
Min 1-2: 5 Toes to bar 5 Burpee Box Jumps
Min 2-3: 5 Push press (60/30kg) 5 v- ups....
Repeat for 15 min
wod + 12 kg:john 15.53,mike 15.30
ΑπάντησηΔιαγραφήB. emom: 4 L Pull Ups 5 Pistlos
ΑπάντησηΔιαγραφήC. OH LUnges Front 'n Back up to 70 kg
D.20kg sandbag time: 18:25