260329 Sunday
Gymnastics
4 rounds
20 hanging hollow to arch
20 superman extensions
20-30 sec plank hold
Metcon
20 min amrap
5 pullups (RX+ C2B)
10 pushups (RX+ HSPUs)
10 air squats (RX+ pistols)
20/15 cal row
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See AllWeightlifting Power clean build to 2RM DNG 5 min EMOM 3 reps at 80% Metcon 9 min AMRAP 40 DUs 4 cleans 60/40 1 burpee BMU add 2 reps on each round cleans & burpee BMU
In teams of two 40/30 cals 20 deadlifts 120/85 15 RMUs 2 min rest 3 rounds 10 shuttle runs 20 synchro pullups 10 shuttle runs 20 synchro 1DB thrusters 2 min rest 3 rounds 20 box jump overs 20 synchro
Strength back squats build to 2RM 1st rep with 2 sec pause in the bottom Metcon 6 min AMRAP 8 power snatches 40/30 4 toes to bar 2 min rest 6 min AMRAP 8 SDHP 40/30 4 HSPUs
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RX+ (sc pistols: behind ankle squats)
7 rounds + 5C2B, 10HSPU, 10 Squats, 11 cal
Total reps = 351
RX+ (no pistols 🏃🏻)
8 rounds + 5 + 7hspus
6 rounds 🫠
RX+ (except for pistols)
6 Rounds + 5 C2B + 10 HSPUs + 10 Squats
295 Reps
6 rounds + 5 cals
RX+