in the RuhrstadtARENA

14.1.20

Gymnastic Strength

HSPU Strength:

EMOM 9

1- 5 Seated Z Press

2- 5 Negative HSPU

3- 8-10 Feet elevated Pike Push Ups

Gymnastic Power

3 Rounds in teams of 4

Max reps:

Pull Ups

Notes: Each reaching a max unbroken set)

Gymnastic Endurance

Amrap 12

4 Rounds

10 T2B

20 Wall Balls

In remaining time:

Amrap

5 Bar muscle ups

20 Pistiols

Recent Posts

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Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row

22.7.20

Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7