Tagestraining 21.11.2015

SUFFERING

  1. A) AMRAP 10: Row 1500m – Max Hang Power Cleans & Push Press 50/35kg
  2. B) AMRAP 10: Run 1200m – Max rounds of 5 Pull Ups -10 Push Ups
  3. C) AMRAP 10: 50 Burpees – Max rounds of 10 KB Swings 32/24kg – 20 Air Squats

ADVANCED

With a running clock…
In 10 minutes complete a 1 mile run + max reps of Clean and Jerks, 60/40kg
Rest 3 minutes
In 7 minutes complete a 800m run + max reps of Power Snatches, 50/35kg
Rest 3 minutes
In 4 minutes complete a 400m run + max reps of Thrusters, 40/30kg

GYMNASTICS

  1. A) 4 rounds of max effort Pull Up Hold, L-Sit Hold, Ring Support Hold
  2. B) EMOM 15: 5 Pull Ups – 10 Push Ups – 15 Air Squats

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