חמישי 27.8.26

Strength :

*8Min Split Jerk Technique Before Strength

Split Jerk

3-3-3-3-3

Conditioning :

AMRAP 28Min

3 Rounds

200M Run

8 Burpees Pull Ups

-2Min Rest-

3 Rounds

200M Run

12 Front Squat (40/30kg)

-2Min Rest-

Max Rounds

400M Run

8 Burpees Pull Ups

12 Front Squat

Scale Up :

Rx+ : 50/35kg

Rx++ : Muscle Ups Insted Burpees Pull Ups

Mobility (12Min)

2Min Banded Lat Stretch (1Min Each Side)

2Min Couch Stretch (1Min Each Side)

2Min Pigeon Stretch (1Min Each Side)

2Min 90/90 Hip Stretch

2Min Pec Stretch On Rig (1Min Each Side)

2Min Deep Squat Hold"

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ENDURANCE

"Hero Wod ""BRADLEY""

10 Rounds For TIme

100 meter Sprint

10 Pull-Ups

100 meter Sprint

10 Burpees

30 seconds Rest

-Rest 3Min-

Girls W.O.D ""Annie""

50-40-30-20-10

Double Unders

Sit Ups"