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 machine 40 Thrusters 30 Chest-to-Bar Pull-Ups While 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 Time 30 Double Unders / 60 SU 30 Cal Row 30 Pull Ups 30 Handstand Push-Ups / HRPU 30 Toe To Bar / Knees to elbow 30 Double Unders / 60 SU 30 Cal 30 Wall Balls 30 Kb Swing 30 Dumbbell Hang Power Clean And Press 30 Double-Unders / 60 SU 30 Cal 30 Burpees 30 kb Walking Lunges
Cash Out 2000m