Strength
Her 2:30 içinde 15:00 Boyunca (6 Sets)
3 Power Clean + 2 Hang Power Clean + 2 Hang Squat Clean + 3 Front Squats
*start with %50 and increase every successful set.
WOD
For Time:
27-21-15-9 Single Arm Dumbbell Thrusters (22.5/15 kg)
27-21-15-9 Pull Ups (S1: Jumping Opt. – S2: x2 Ring Rows)
Core:
4 EMOM:
30-45sec High Plank
GYMNASTICS CLASS
Strength
Every 1.30 min x 4 Sets
8 Supinated Barbell Row
9 EMOM
40 Sec. Handstand Shoulder Taps
20 Sec. Chin Up Hold
20 Sec. Bulgarian Split Squats (Each)
Teams of 3
15 AMRAP
1) 4 Muscle Ups + 4 Wide Chin Ups
2) 6 Diamond Push Ups + 6 Box Pike Push Ups
3) 8 DB Sit Ups + 8 DB Superman
Not: Hareketler bittikçe partnerler yer değiştirir.
Accessory 2 Sets
12 Barbell Z Press
12 KB Goblet Biceps Curl
12 Banded Face Pull
8 Dragon Fly