30. Dezember 2023
Dez
30
With a partner
Partner 1:
1 round
– 5/side DB Suitcase Deadlift
– 5/side Box Step ups
– 5/side One arm DB shoulder press
Partner 2:
1 Round
– 1 Wall Walk + :05 HS Hold
– 10 Arch to hollow Swings
– 10 Hollow Body Rocks
Pick one of the 3 tests based on strength level:
Options:
– AMRAP Strict Unbroken Wall Facing HSPU
– AMRAP Strict Unbroken HSPU – If less than 3, perform to elevated mat/surface
– AMSAP Back to Wall or Wall Facing HS Hold
Partner Throwdown
Split work as desired
3 min on / 1 min off x 5
AMRAP:
– 3 Rope Climbs
– 4 Double DB power clean and jerk @ 22.5/15kg (from floor)
– 5 Toes to bar
– 6 Double DB box step overs @ 22.5/15kg
*pick up where you left off in previous set
3 sets:
– Prone GHD Y-T-W’s: 8 reps each, not alternating
Rest 30 sec
– Seated Straddle shoulder Slides: 8 reps – slow & controlled
Rest 1-2 min
3 sets:
– Prone GHD Y-T-W’s: 8 reps each, not alternating
Rest 30 sec
– Seated Straddle shoulder Slides: 8 reps – slow & controlled
Rest 1-2 min