READ AND POWER UP!
- all-powerful
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- upper handed
- wieldy
Tuesday 15/03/2016
Warm Up:
- Animal walks - Gymnastic Movements
- Squat series and walking Lunges
- Squat Holds
- Crab squats keep opposite leg parallel
Skill:
12 min EMOM;
10 Partner Hami Raise
Max - Hollow Back Hold
10 Partner Hami Raise
4 x 10 sec hold Supermen / Superwomen
WOD:
Rookie:
3 sets x 10 reps
BB Front Squats
Pull Ups
Push Ups slow Tempo
3 x Just short of Max Inch Worm Hold
_____________________________
Veteran:
5 sets x 5 - 8 reps
BB Front Squats (Box Squats)
BB Bent Over Row
3 x set Max Overhead Sit ups (10 - 20kg)
Warm Up:
- Animal walks - Gymnastic Movements
- Squat series and walking Lunges
- Squat Holds
- Crab squats keep opposite leg parallel
Skill:
12 min EMOM;
10 Partner Hami Raise
Max - Hollow Back Hold
10 Partner Hami Raise
4 x 10 sec hold Supermen / Superwomen
WOD:
Rookie:
3 sets x 10 reps
BB Front Squats
Pull Ups
Push Ups slow Tempo
3 x Just short of Max Inch Worm Hold
_____________________________
Veteran:
5 sets x 5 - 8 reps
BB Front Squats (Box Squats)
BB Bent Over Row
3 x set Max Overhead Sit ups (10 - 20kg)