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August 10, 2015

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Vendredi 19 Février 2016

 

A] Warm-up

 

 

B] Skills

3 rounds not for time:

 

5 muscle-ups / 10 chest-to-bar pull-ups / 10 ring dips / 15 pull-ups / 15 toes-to-bar

10 alternate turkish get-ups

50 double-unders

 

Note: for the gymnastic work, choose one you need more practice

 

C] Wod

Amrap 15 minutes:

 

9 kettlebell swings @ 24/20

7 wall-balls @ 20/14

5 snatch @ 135/95

1 muscle-up*

 

Note: *or 3 chest-to-bar pull-ups / 3 ring dips / 5 pull-ups / 5 toes-to-bar

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