Warmup – 3 Rounds
- 10 Ball slams
- 10 Push-ups
- 10 Squats
Skill
HSPU – 4 x 3 rep
Workout – abs
- Rising toe touch
- Superman pushups
- Starfish Crunch
- Roman Twist
Workout – Wittman
Max tid 20 minutter
Seven rounds for time of:
1.5 pood (24kg) Kettlebell swing, 15 reps
95 pound (43kg) Power clean, 15 reps
15 Box jumps, 24″ box
Vi laver den i en light version med 4 runder evt. + 1
Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24″ box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24″ box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20″ box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20″ box).
Bonus: AbDomination
X runder med 30 sek. af hver:
- Planke: knee to elbow
- Butterfly sit-ups
- Plank Jacks
- Flutter kicks
Cooldown / stretch