Tuesday 28/03/2023
“The difference between ordinary and extraordinary is that little extra.”
FitneSS
Tuesday
28/03/2023
Α.
For Time
30 Strict Pull up
*timecap: 8min
B.
3 Rounds of:
Superman Hold x 30sec
-rest 30sec-
Hollow Hold x 30sec
-rest 30sec-
D.
3 Rounds of:
Arch to hollow swing on Pull ups bar x 15sec
-rest 45sec-
Kipping knees to chest x 15sec
-rest 45sec-
Kipping toes to bar x 15sec
-rest 45sec-
E.
For Time
1600m Run
-rest until fully recover-
1600m Run
*Goal is both attemps to be close and consistend
Competition
Tuesday
28/03/2023
A.
Seated Dumbell Strict press (bellow knee level)
2sets x 15reps
-rest 1min-
B.
For Time
Weighted vest Strict Pull ups @9/6kg
30 reps
*controled descent
*no bouncing
C.
EMOM x 5min
Sorenson Hold x 15-20sec
D.
For Time
1600m Run
-rest until fully recover-
1600m Run
-rest until fully recover-
1600m Run
*Goal is all attemps to be close and consistend
E. Optional
I.
3 sets of:
Supinated Chest to bar hold x 45sec (3x15sec)
-rest 1min-
Ring Support Hold x 20sec
-rest 1min-
II.
2min Amrap
Toes to bar
