2018.05.19. – 20. – Weekend
Warm up : Rx/Open:
6’ amrap:
– Goblet squat x 8 with 2” hold at bottom@ light kb
– 10 band pullapart @easy band
– 30” Plank
– 15 Hip Trust
A)Rx: Find 1 RM Thruster from ground in 8’
Open:
In 8’ 4-5x 1 [1 thruster+ 2 fsq]@ same intermed. weight
B)3 rounds for time of:
Rx:
– 60” handstand hold
– 60 “static hang on bar
– 7/7 shoulder presses@DB/KB
– 10 weighted s. pull-ups
Open:
– 45” bear crawl hold
– 45” static hang on bar
– 7/7 shoulder presses@DB/KB lighter weight
– 6-8 strict pull-ups or 10 ring row
C) Rx: 10 min running
Open: 2×4 min running, btw rounds in 2 min jogging, walking but no rest…