Tagestraining 21.02.2015

SUFFERING

Max reps Thruster @ 60/35-50/30-40/25-30/20kg

After you finish your set, do 12 Burpees over the Bar for time

(Rest 90 sec b/s)

“TEAM OPEN TEST”

Teams of 2 for time:

100 Wall Balls 9/6kg

100 Double Unders

80 Box Jumps 24/20

80 Toes To Bar

60 C2B Pull Ups

60 Burpees

40 Cleans 65/40kg

40 Jerks 65/40kg

20 Snatch 65/40kg

20 Muscle ups

 

ADVANCED SUFFERING

A)

Complete as many rounds and reps as possible in two minutes of:

4/2 Muscle-Ups

8 Deadlifts (100/70kg)

Rest 3 minutes, and then…

B)

Complete as many rounds and reps as possible in two minutes of:

4 Power Cleans (85/55kg)

4 Bar Muscle-Ups

Rest 3 minutes, and then…

C)

Complete as many rounds and reps as possible in two minutes of:

4 Front Squats (70/45kg – from the floor)

8 Toes to Bar

Rest 3 minutes, and then…

D)

Complete as many rounds and reps as possible in two minutes of:

4 Power Snatches (60/40kg)

20 Double-Unders

Rest 3 minutes, and then…REPEAT A) through D)

After repeat rest 5 min, and then

EMOM 10

Even: Row 15/12cal

Odd: 15 Wall Ball Shots 14/9kg

 

SKILLS

5 rounds for quality:

6-8 Strict Pull Ups (Weighted if possible)

10-12 HR Push Ups (Weighted if possible)

WOD:

5RFT:

10 DB/KB Thrusters

10 Reverse Lunges with DB/KB

50 Mountain Climbers

 

Gewichtheben

Stoßen WKÜ