Martedì 28-06-16

0104

 

WARM  UP:  

10’ Groups Dynamics & Mobility

 

GYM STRENGTH &  BB STRENGTH:

Rx Intermediate 

5 Sets of:

A1- Back Squat hold bottom pos 3”- 5 reps @ climbing

NO Rest

A2- Weighted Chin Ups or Chin Ups – 5-4-3-3-2 reps @ climbing weight or BW

Rest 60-90”

Newbie

5 Sets of:

A1- DB Step Ups-6-8 reps each leg @ by feel

NO Rest

A2- Ring Rows Tempo 2020 – 6-8 reps

Rest 60-90”

 

WOD:

Rx

AMRAP 12’

Ladder up 2,4,6,8,10 Clean & Jerk @ 135/95 lbs

200mt Run

Intermediate 

AMRAP 12’

Ladder up 2,4,6,8,10 Clean & Jerk @ 115/75 lbs

200mt Run

Newbie

AMRAP 12’

Ladder up 2,4,6,8,10 DB Hang Clean & Press @by feel

200mt Run or 1’AB

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