Tagestraining 13.06.2015

Suffering:

3 rounds for quality:
15 strict Toes to bar
20 Overhead-Wall-Squats
„Isabel“
30 reps Power-Snatch for time. Time-Cap 8 Minutes

EMOM 30

1) 10 calories Airdyne (Frauen 8)
2) 15 Kettlebell-Swings (Russian)
3) 15 Wall-Ball-Shots

Wenn du die Anzahl der Wiederholungen nicht in 40 Sekunden schaffst, mache 40 Sekunden amrap.

Suffering Advanced:

1. EMOM 10
5 reps Close Grip Bench Press

2. Midline
   100 GHD Sit-ups

3.Conditioning
30 Minute AMRAP
3 Rounds of:
400m Run
15 Burpee box jumps 24/20”
12 Pull ups

RECORD YOUR TIME

THEN
10 Rounds of:
3 Power snatch 60/40kg (135/95lbs)
15 Wall balls 9/6kg (20/14lbs)

RECORD YOUR TIME

THEN
As Many Rounds As Possible in remaining time of
2 Muscle up
4 Handstand push up (strict if possible but don’t get stuck here)
8 KB Swings 32/24kg (70/53lbs)

OR (if you haven’t yet got MU OR HSPU)

B3. As Many Rounds As Possible in remaining time of
5 Pull up
10 KB Swings 24/16kg (53/35lbs)
15 Air squat

Skills:
Rope climb practice
1) Max high Box-jump Test
12 minutes amrap of:

1 rope climb (advanced = legless)
3 strict handstand-push-ups
5 toes to bar

Gewichtheben:

Reißen WKÜ