2016.02.24.
SMR
Warm Up
Gymnastic
Skills
Sleed Pull 3x40m /25kg/
Bar Muscle Up 12 reps
Strenght
3x25 GHD Sit-Ups
5x15 AM Swing /16kg/
WOD Amrap 9min
30 MedBall Twist /6kg/
20 High Pull /12kg/
10 KB Deadlift /28kg/
4 Rounds+30 MedBall Twist
2016.02.19.
SMR
Gymnastic
Warm Up
with Mini Band
Strenght
5x20 GHD Sit Ups
4x10 Hip ABD with Kettlebell /12kg/
TABATA Kettlebell Snatch /12kg/
WOD 4 Rounds For Time:
Each Rounds 3min Rest
20cal ROW
15 Ring Dips with Black band
10 Power Snatch /25kg/
3'15" 3'17" 3'03" 2'44"
2016.02.18.
SMR
Gymnastic
Warm Up
With Coach
Skill
Box Jump
Strenght
Hold Ring Dips position
WOD Time Cap 20min
Buy In:
50 Burpee
2 Rounds For Time
25 Deadlift /50kg/
50 MedBall Twist /6kg/
25 Push Up
Buy Out:
50 DBU
11'49"
2016.02.17.
SMR
Gymnastic
Warm Up
With mini Bands
Skill
TTB
2x6
3x5
4x4
5x3
WOD 21-15-9
Wall Ball /6kg/
AM Swing /16kg/
6'13"😞
vighgabriella