Martes 09/02/2016
MOB: Ancles/L-Spine
Part A: "ANNIE"
50-40-30-20-10
DU
Sit Ups
Part B: "AMANDA"
Cash In: Run 400 m.
9-7-5
Ring MU
S. Snatch
Cash Out: Run 400 m.
Lunes 08/02/2016
MOB: Ant. Hips/shoulders/
Part A: 10-8-6-8-10
Bench Press or progression each leg
Part B: 10´EMON
ODD: 5 strict or deficit HSPU
EVEN: 5 Pistols
Part C: For time 5 Rnd:
10 Box jump over (24/20)
15 HR Push Up
Part D: 6´ AMRAP
5 T2B
10 DB Push Press (25/12.5)
Viernes 05/02/2016
MOB: Shoulder/F. Rack
Part A: 8´EMON
2 Split Jerck
Part B: Jueces
15-12-9-6-3
HSPU
KTBS (32/24)
Part C: 5 Rnd
10 Wall Ball
10 Push Up
Jueves 04/02/2016
MOB: Hamstring/L-Spine
Part A: "Hansen"
5 Rnd
30 KBS (32/24)
30 brupees
40 Sit Up
** Oblique Twists 4x15 per side
Miércoles 03/02/2016
MOB: Hips/Hamstring
Part A: "Rowing practice"
1´Legs only
1´Legs with straight arm Angle back
1´Maintain 26 SPM
1´Maintain 24 SPM
1´Plank after each min.
Part B: "4 Rnd"
Angainst a 5´running clock.
200 m. Run
AMRAP
20 Wallball (9/7)
10 MGD Ball Clean
20 MGD Ball to Sit Up
1´Rest between Rounds
** 50 Slam Ball
Martes 02/02/2016
MOB: Shoulder/Lats
Part A: 3-3-3-3
Hang Power Snatch
Part B: For time 30´
400 DU
25 Thrusters
25 T2B
25 Thrusters
25 T2B
400 DU