שני 7.11.22



Strength:

10min EMOM

ODD: 5-8 Pull Ups

EVEN: 20 Gorilla Row


Conditioning:

AFAP:

10-1

Hang Power Clean

1-10

GHD Sit Ups

*Rest 1min And Start

5mins to find Heavy Thruster (From Rack)

 

Endurance :

Part 1 - Muscular Endurance

For Time

50 Pull Ups

50 Weight Sit Ups

50 KTB Swings

50 V- Ups

50 Box Jump Over

50 Knee To Elbow

Rest 2Min

Part 2 - Cardio

2 Rounds

1Min Row (2:00 - 2:10 / 2:10 - 2:20 )

1Min Row (1:40 - 1:50 / 1:50 - 2:00)

1Min Row (2:00 - 2:10 / 2:10 - 2:20 )

1Min Row (1:40 - 1:50 / 1:50 - 2:00)

2Min Rest

1Min Bike (RPM 50-60 / 40 - 50)

1Min Bike (RPM 65 - 75 / 55 - 65)

1Min Bike (RPM 50-60 / 40 - 50)

1Min Bike (RPM 65 - 75 / 55 - 65)

2Min Rest