Cindy
AMRAP20
5 pullups
10 pushups
15 airsquats
Rest 3 min
800m run
Work for 14min on an appropriate level:
E2MOM (7 sets)
Level 1: 10-20 Handstand @wall or 2-3 Wallclimbs
+ 20-40 Plank (var.)
Level 2: 5-20 Handstand March @wall/free
+ 20-40 Plank var.
Level 3: 10-20m Handstandwalk
+ 20-40 Plank var.
For time: (8min TC)
21-15-9
Ring Dips (Scale to Push-Ups)
- After each set do one set Durante Core
6-10 V-Ups
6-10 Tuck-Ups
6-10 Hollow Rocks
10sec Hollow Hold
3 sets of:
2 Bench Press with 3sec. ecc and 1sec. hold in bottom!
rest 60sec.
3 DL (no TNG)
rest 60sec.
- @ RPE 8,5 for first set then stay at same weight -
3 giant sets of:
6-10 bent over BB rows (controlled tempo)
15-20 heavy Goblet Squats
30sec. front plank var.
rest 60sec.
10 sets of:
Halting Snatch Deadlift
High Hang Snatch
Hang Snatch
- start @first weight after empty bar and work up in weight -
In 8 min find a heavy weight for:
3 TNG P. Snatch
(No Fail! - each fail counts -5kg to heaviest weight)
4 sets:
6-8 DB Bench Press (RPE 7-8) 3-4 sec. ecc.
rest
5-8 DL TNG (RPE 7-8,) 4-5 sec ecc.
rest
3 sets:
8-12 ring rows
8-12 goblet squats
20m single arm FW (each arm)
Every 6min for 36min (6sets):
400m run
300/250m row
15/12cal Air Bike
40min at @consistent Pace:
500/450m row
15-30s bottom of Ring Dip hold
15-30s L-Hang Chin over Ring hold
500/450m row
30m double KB FR Carry
30m KB Suitcase Carry / side
500/450m row
15-30s tuck front leaver hold (inverted hang)
15-30s top of Ring support hold