تمرين يوم الشهيد
PARTNER CHALLENGE
METCON 1
“Half Iron Triathlon”1-11 reps of Linda:For time:Deadlift Floor Press Squat Clean Start with deadlifts and continue with floor presses and squat cleans. Repeat until you finish all reps from 1-11.
TEAM METCON
For Time (with a Partner)1000m machine40 Thrusters30 Chest-to-Bar Pull-UpsWhile athlete 1 do Row, Athlete 2 grab the bar # BW. Do 1 Deadlift and stay in hold Position Untill failure. If 2 drop the bar, 1 stop row. When every two end The 1000 meters, move in 50 thrusters and Chest to Bar Synchro.
METCON 3
“MARTYR”For Time30 Double Unders / 60 SU30 Cal Row30 Pull Ups30 Handstand Push-Ups / HRPU30 Toe To Bar / Knees to elbow30 Double Unders / 60 SU30 Cal 30 Wall Balls 30 Kb Swing30 Dumbbell Hang Power Clean And Press 30 Double-Unders / 60 SU30 Cal30 Burpees 30 kb Walking Lunges
Cash Out 2000m
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