W.O.D.

Clean Complex: 5 sets: Time Cap: 12min.

1- Pover Clean

1-Hang Squat Clean

1- Jerk

% 60-65-70-75-75 of 1 RM C&J

24 Emom:

1. 12 Double DB Box step Overs
2. 200/150m Ergo
3. 15 Wall Balls
4. 15 KB Swings
5. 12 Pull Ups
6. Rest

Core: 3 sets

1. Weigt. Side Plank R 30sec
2. Weigt. Side Plank L30sec
3. Mountain Climber 30 sec.

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HYROX:


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Gymnastics Class

Rope Climb Work (7 min.)
(S1: Box Start Rope Climb)

rest

Free Handstand Hold Work (7 min.)
(S1: Wall Handstand Hold)
(S2: Box Pike Handstand Hold)

Teams of 2
18 AMRAP

12 Narrow Chin Up (P2: Dead Hang)
14 Pike Push Up (P2: Pike Hold)
20 Sync. Sit Up
14 Wide Pull Up
12 Diamond Push Up
20 Sync. Jump Squat