0

martedì 11 ottobre 2022

  • Four rounds for quality
  • 15s heels to wall hs hold a.c.a.p.
  • Rest 20s
  • 15s chest to wall hs hold
  • Rest 20s
  • 15s split legs handstand
  • Rest 40s
  • on a 16-minutes clock:
  • 1 to 4:
  • 50 wall ball shot
  • (♀6 kg, ♂9 kg ball)
  • Max bar muscle-up
  • 5 to 6: rest
  • 7 to 10:
  • 50 box jump over
  • (♀50 cm, ♂60 cm box)
  • Max double under
  • 11 to 12: rest
  • 13 to 16:
  • 50/40 calories row
  • Max ground to overhead
  • (♀35 kg, ♂50 kg barbell)