Tagestraining 25.10.2014

Suffering Saturday:

Start with a running Clock:
10 minutes amrap of:
20 Back squats 80/50kg
10 muscle ups
When the clock is at 20 minutes do:
21-15-9 power cleans 60/40 kg
Burpees over Barbell
When the clock is at 40 minutes do:
5 rounds for time of:
10 Deadlifts 100/70kg
20 Wall Balls 9/6 kg

Gewichtheben:

– Reißen WKÜ
– Standreißen
– Züge weit

Skills:

Core: 7 minutes amrap of:
15 sec. L-sit hold, 15 reps hollow rock, 15 reps hip extensions

Skill: 15 minutes to find your one rep max weighted push-up

WOD:
2 minutes amrap Ring-Dips
2 minutes break
2 minutes amrap Ring-rows
2 minutes break
2 minutes amrap Toes to Bar
2 minutes break
2 minutes amrap Abmat-Sit-ups