W.O.D.:
Clean Complex 5 sets: every 2:30m
1- Clean Pull
1-High Hang Squat Clean
1- Squat Clean
%65 / 68/ 70/75/78 of Max.
Clean ACC.work: 3 sets. time: 8min.
3 Clean Deadlifts %110 of 1Rm Clean
3 Seated Tall Box Jumps
Metcon: 12 Amrap:
15/12 Box Jumps
12 Deadlifts (80/60)
35 DU/ 80 SU
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Hyrox:
12 Emom:
- Bike 12 cal Run 15cal
- Burpee to Plate 12
- Wall Balls 15
- Farmer Carry 60m
‘-‘-2min REST–
12 Emom:
- Ski /Row 12cal
- Reverse Burpee w/KB 12
- Walk.Lunges 20 steps
- SandBag Carry 60m
Gymnastics Class
4 Sets
Tempo (51X1)
8 Negative Pull Up
8 Negative Box Pike Push Up
8 Negative Strict Hanging Leg Raise
Team of 2
18 AMRAP
Partner 1:
6 Handstand Push Up
8 Pull Up
10 V- Up
Partner 2:
KB Front Rack Hold