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Πέμπτη 250424

WOD: For time

For time:
50-40-30
Wall-ball shots (6/9 kg) (2.7/3 m)
5-4-3
Strict muscle-ups

Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks

Tips

  • 8:00-15:00.
  • 50 wall-ball shots in 4:00 or less.
  • 5 strict muscle-ups in 2:00 or less.

Scaling

Wall-ball shot Load, target height, med-ball squats, med-ball push press throws to a target
Strict muscle-up Low-ring muscle-up transitions, foot-assisted pull-ups and dips

HYROX

"Conditioning Ladder"
Rower/Farmer's carry
1000m/50m
800m/100m
600m/150m
400m/200m

Run/ wall ball shots
1000m/25
800m/30
600m/35
400m/40

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