26.12 ☠️MORTAL ☠️ METCON ☠️ 27.12 wup 3 round From 3 pos High pull M.clean P.clean S.clean +3 p.press +3 p.jerk wod Macho man EMOM 15’ 3 p.clean 3 f.squat 3stoh cout Couch stretch 1’+1’ Pike 1’ Puppy dog 1’ 28.12 wup 4 rounds of: 7 inchwarm pushups 30m KB Leggi tutto…
lunedi wup 3 rounds FQ 8 Squat jumps 10 Prisoner steps up 12 Single Leg Deadlift wod FOR TIME 40 Box jumps 30 DL 20 Lateral BB Burpees 400 m run 20 Lat. BB BP 30 DL 40 Box jumps cout 4 rounds rest 60” Max effort strict TTB martedi Leggi tutto…
Lunedì -TW- W|U BB Primer From position of High/Hang/Floor: Jump High Pull Muscle Snatch Power Snatch W|O 14’ AMRAP (1’ on : 1’ off – IGOUGO) 7 BMU 7 Power Snatch C|O 3 stes of: 10 compression pike dx 10 compression pike sx 10 compression pike both 60” rest Martedì Leggi tutto…
Lunedì -ED- W|U Amrap 7’ 10 backward 10 hip trust 10 plate calf with 2” in top position W|O 4 sets 2’30” run Rest 2’15” C|O 4 rounds 12m weighted bear crawl 9 push-ups 6 renegade rows Martedì -SD- W|U 3 RFQ 10 pushup 10 Airsquat 10 ring row skill Leggi tutto…