Gymnastic strenght:

Bar complex: 1 strict pull up + 2 bar swing + 3 kipping pull up every 1′ 30 x 6 round/ 3 Tempo pull up 1″ per salire 3″ nella discesa (stessa modalità)

Work capacity:

4 round

1′ max effort front squat 30/25 AHAP

1′ max effortsumo deadlift hig pull 30/25 AHAP

1′ max effort sit up AHAP

1′ rest

 

–One&Only team competitor–

Strength:

1: 3-position clean: 10 rounds – Every 2 minutes, complete:

-1x Mid-thigh clean + 1x hang clean + 1x clean (Work up to a max for the day)

2: Push press: Warm up, then:

-75% x 5 reps

-85% x 3 reps

-95% x 1+ reps

3: In as few rounds as possible, complete:

-35x ring muscle ups

*Use EMOM protocol.  At 3-2-1-GO, complete as many muscle ups as possible, and when you come off the rings, you must wait until the clock hits 1:00 before starting set #2, etc.

Work Capacity: “Fight Gone Bad” 3 rounds- Complete as many reps as possible:

-60 seconds max rep wallball (20#/14#)

-60 seconds max rep sumo deadlift high pull (75#/55#)

-60 seconds max rep box jump (24in/20in)

-60 seconds max rep push press (75#/55#)

-60 seconds max rep row (Calories)

-60 seconds rest

 

Lascia un commento

Inserisci i tuoi dati qui sotto o clicca su un'icona per effettuare l'accesso:

Logo di WordPress.com

Stai commentando usando il tuo account WordPress.com. Chiudi sessione /  Modifica )

Google photo

Stai commentando usando il tuo account Google. Chiudi sessione /  Modifica )

Foto Twitter

Stai commentando usando il tuo account Twitter. Chiudi sessione /  Modifica )

Foto di Facebook

Stai commentando usando il tuo account Facebook. Chiudi sessione /  Modifica )

Connessione a %s...

%d blogger hanno fatto clic su Mi Piace per questo: