While all our gyms are closed, we keep you moving !
Stay strong and healthy
#strongertogether
HOME/OUTDOOR WOD
WOD : For Time (T.C. 18’)
10-9-8-7-6-5-4-3-2-1
DB/KB Single Arm Thruster
20-18-16-14-12-10-8-6-4-2
DB/KB Swings
30-27-24-21-18-15-12-9-6-3
Air Squats
OUTDOOR POWERLIFTING
A. Deadlift: 4-5 sets up to heavy 8
B1. KB/DB shoulder press: 4x 8-12/s
B2. Dips (box): 5 x 8
[Rest 1-2 min before between B1. and B2.]
OUTDOOR OLYMPIC WEIGHTLIFTING
A. Muscle Snatch 5 x 5 @ 20-40% E90s
B. Overhead Squat 5 x 5 @ 50%+ E90s
C1. Shoulder Press 4 x 12 @ AHAFA Rest 1min before C2.
C2. KB Row 4 x 12 @ AHAFA Rest 1min before C1.