06
11
2021
21-15-9 Sit-ups Squat Snatches
21-15-9 reps of Sit-ups Squat Snatches (35/25 kg.)
05
11
2021
Muscle-ups Farmers Carry
6 Muscle-ups 100-m Farmers Carry (17.5/10 kg.) 8 Muscle-ups 200-m Farmers Carry 10 Muscle-ups 300-m Farmers Carry 12 Muscle-ups 400-m Farmers Carry and so on… AFAP in 20 min.
03
11
2021
Push-push-push chipper
60 Wall Balls (9/6 kg.) 50 Push-ups 40 Push Presses (40/30 kg.) 30 Ring Dips 20 Thrusters 10 Wall Climbs
02
11
2021
Run 800m DUs Hip Extensions Run
Run 800 m Then: 35 Double-unders 15 Hip Extensions 5 rounds Run 800 m
01
11
2021
Burpee Box Jump-overs Air Squats
8 Burpee Box Jump-overs (60/50 cm.) 18 Single-arm DB Hang Power Snatches (22.5/15 kg.) 24 Air Squats AMRAP 10 min.