Tagestraining 09.01.2015

SUFFERING

1. A) For time: 75 Air Squats – 10 Strict HSPU – 10 Strict Pull Ups
2. B) For time: 800m Run – 5 Rope Climbs – 50 Push Ups
3. C) For time: 30 Box Jumps – 30 Wall Balls 9/6kg – 30 Pull Ups
4. D) For time: 30 KB Swings 32/24kg – 30 Sit-Ups – 30 Burpees
5. E) For time: 75 Double Unders – 100m OH Walking Lunge with 20/10kg Plate

Rest 5 min between WODs

GYMNASTICS

1. A) Rope Climbing Practice (bring long socks)
2. B) AMRAP 6: 1 Wall Walk +2 Shoulder tap – 2 Wall Walk + 4 Shoulder tap – 3 Wall Walk + 6 Shoulder Tap  – 4… Etc.. Continuing up the ladder till time runs out.
3. C) AMRAP 6: 10 Push Ups – 20 sec Hollow Hold