W.O.D.:
Strength: 8 Emom: w/ %75-78 of 1RM
1- Squat Snatch
1-Overh.Squats
Middle Strength work: 4 sets: every 1:30min
3-Back Squats %80 of 1RM
Metcon: Team of 2:
A: 7 min. Amrap:
30 Wall Balls 9/6kg
30 KB Americ.Swings 24/16kg
2min.Rest
B: 7min. Amrap:
30 Box Jumps (75/60cm)
30 Defic.Push Ups (20/15inc)
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Hyrox:
9 Emom:
- Sled Push/Pull 20m
- S.KB Farmer Carry 15+15m
- Rever.Burpee 10
2 Rounds: cap 40min.
400 Run/ 300Row/Ski
40 Wall Balls
400 Run/ 300 Row/ski
40m BBJ (burpee broad jumps)
400 Run /300 Row/Ski
40m Sandbag Lunges
Gymnastics Class
Teams of 3
20 AMRAP
Partner 1:
120 Australian Narrow Pull Up
90 Hollow Rock
105 Russian Push Up
90 Australian Chin Up
60 Superman
60 Handstand Push Up (90 Pike Push Up)
Partner 2:
KB/DB Suitcase Hold
Partner 3:
Rest
Acs. 3 Sets
12 Barbell Z Press
30 Sec. Dual KB Overhead Hold
12 Barbell Supinated Bent Over Row
40 Sec. Wall Sit Hold