פוסטים

Partner Wod Rx: 12-9-6 Bar Muscle Up Thrusters (50/35kg) 30-24-18 Chest To Bar Front Squat (50/35kg) 45-36-27 Toes To Bar Burpee Over The Bar Int: 12-9-6 Ring Dips Thrusters (40/25kg) 30-24-18 Chest To Bar Front Squat…
Deadlift Find Your 5 RM 70%x5, 75%x5, 80%x5, 85%x5…   Conditioning Rx: EMOM x 12 minutes 15/12 Cal Row 2 Legless Rope Climb 20 V-Ups 18 Wallball Shots (20/14lb) Int: EMOM x 12 minutes 12/10 Cal Row 2 Rope Climb 15 V-…
Gymnastics Strength Rx: EMOM x 10 minutes 5-8 Strict Deficit Box HSPU 15 Ring Row Int: EMOM x 10 minutes 5-8 Strict Box HSPU 12 Ring Row Beg: EMOM x 10 minutes 5-8 Strict Knees on Box HSPU 8 Ring Row   Conditioning Rx: AMRAP…
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Strength Deadlift Rx + Int 5 sets x 5 reps (82%) Beg: 5 sets x 5 reps Light Weights   Conditioning Rx: EMOM x 16 minutes 15/12 Cal Row 10 Dips 10 Leg Raises on Ladder 50 sec Farmer KB Hold (32/24kg) Int: EMOM …
Strength Back Squat Rx: + Int: 5 sets x 5 reps (88%) Beg: 5 sets x 5 reps Light Weights   Conditioning Rx: EMOM x 12 minutes 12 KB Clean (24/16kg) 15 Push Ups 18 Box Jump (60/50cm) Int: EMOM x 12 minutes 12 KB …