10min EMOM:
1. 15 Push ups
2. 30 Band pull aparts
3. 100m run
4. 20m Bear Crawl
5. 30 DU`S
6. 10 Burpees
7. 15 Situps
8. 20m Crab walk
9. 20 walking lunges
10. 15 Ring rows
Grip strength „test“:
For 7min:
Accomplish 2/10 flips with different plates
Then
4rounds:
15sec Ring Row hold
10sec Band pull down with PVC pipe
1min rest b.s.
4 rounds:
8 DB Bench press (2020)
6 Ring Body saw
1min rest between sets
8 sets of:
3 P. Snatch
start @ 60% of 1RM and work up in weight (every second set)
sets alternate between drop and go and tough and go
For time:
50/35cal Bike
40 T2B
30 KB-Thrusters (2x20/12kg)
20 H.P. Snatch (52,5/35kg)
10 Def. HSPU (4/2'') - scale height or to 5 wall climbs
- 12min cap -
2 Gruppen starten 4min versetzt (total=16min)
Practice kneeling jumps
Find a heavy set of 1 behind the neck splitjerk + 1 OHS (33x1)
1. 40s goblet wallsit
2. 30s heavy db oh hold
In Teams of 6:
For 12min:
Air Bike for max cal
*EMOM â?? 5 Burpees
4min rest
14 min:
Rower 1 = 100m
Rower 2 = 150m
Rower 3 = 200m
Rower 4 = 250m
Rower 5 = 300m
Rower 6 = 350m
then
1lane Sled push
(choose between any free rower after the sled push)
Shoulder and wrist