W.O.D.:
Strength: 4 sets: Cap 15min.
8- Close Grip Bench Press %70-75
15sec.R+15sec.L Single Arm Ring Scapular Hold
(RX: Bar S-Arm Scapular Hold)
Team of 2:
A: 3- Rounds: Every 4min.
500m Ergo
24 Toes2Bars
24 Alt. DB Snatches ( 22/15kg)
__3min.Rest__
B: 3- Rounds: every 4 min.
500m Ergo
24 Push Ups
24 Alt. Clean Jerk (22/15kg)
Gymnastics Class
Teams of 3
5×7 AMRAP
1: Rope Climb ————2: Rest———3: Dead Hang (switch every min. 2 rep)
1: Wall Walks ————-2: Rest———3: High Plank (switch every min. 3 rep)
1: Toes to Bar ————-2: Rest———3: Hollow Hold (switch every min. 10 rep)
1: Pull Up —————–2: Rest———3: KB Suitcase Hold (switch every min. 10 rep)
1: Navy Seal Push Up ——-2: Rest———3: Wall Sit Hold (switch every min. 10 rep)
Rest 3 min. btw. sets