Mo 29. Mrz
#open 21.3/4
a) movement prep
30"on/10"off
down ups
sumo squat stretrch
handwalk + push ups
b) conditioning
21.3
for time
30 air squats
30 v-ups
30 thrusters with a stick or PVC pipe
1min rest
30 air squats
30 bench supported dips
30 thrusters with a stick or PVC pipe
1min rest
30 air squats
30 hand release push ups
30 thrusters with a stick or PVC pipe
2min rest
time cap 15min
21.4
Starting exactly 2 min. after 21.3,
amrap 5min
20 alternating elevated pistol squats
20 alternating shoulder taps in plank position
CAGES
a) warm up 10min
5 burpees
12 samson
5 handwalk
9 sumo squat
5 down dog & seal
6 instep rotations/ s
then
10 strict press (empty bar)
10 (close grip) front squats
10 thrusters
b) conditioning 15min
mod open 21.3
for time
15 frontsquats 40/30
30 v-ups
15 thruster 40/30
1min rest
15 frontsquats 40/30
30 box supported dips
15 thruster 40/30
1min rest
15 frontsquats 40/30
30 hand release push ups
15 thruster 40/30