spealler1

MERCREDI 23/05/2018

WARM UP

MOBILITE

PUIS

10-8-6-4-2

KB SW

RING ROW

PUSH UPS

SKILL

FLOOR PRESS

4 x 12-15 REPS

STRICT PULL UP

3 x 5-7 REPS

METCON

5 ATTEMPS AT EACH OF THE FOLLOWING

15 m BROAD JUMP

3 PULL UPS AS SLOW AS POSSIBLE

MAX SET OF STRICT FREESTANDING HSPU

REST AS NEEDED BETWEEN ATTEMPS.

 

INTERMEDIATE

5 ATTEMPS AT EACH OF THE FOLLOWING

15 m BROAD JUMP

3 PULL UPS AS SLOW AS  POSSIBLE

MAX SET OF HSPU

REST AS NEEDED BETWEEN ATTEMPS.

BEGINNER

5 ATTEMPS AT EACH OF THE FOLLOWING

15 m BROAD JUMP

3 RING ROW AS SLOW AS POSSIBLE

MAX SET OF PUSH UPS

REST AS NEEDED BETWEEN ATTEMPS.

 

POST  LOWEST  NUMBER OF JUMPS, LONGEST PULL UP TIME, AND REPS OF HANDSTAND PUSH-UPS TO COMMENTS

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