Tagestraining 24.01.2015

SUFFERING 

AMRAP 3: Row for meters

Rest 60 sec

AMRAP 3: Run for meters

Rest 60 sec

3 min to find 1RM Thruster

Rest 10 min

AMRAP 12:
15 Snatches, 30/25kg
15 Box Jumps, 24/20
15 Snatches, 40/30kg
15 Box Jumps, 24/20
15 Snatches, 50/35kg
15 Box Jumps, 24/20
15 Snatches, 60/40kg
15 Box Jumps, 24/20
AMRAP Snatches, 70/45kg
-one barbell, athlete changes weights.

Rest 10 min

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 T2B

10 HR Push Ups

From 3:00-6:00

2 rounds of:

12 T2B

12 HR Push Ups

From 6:00-9:00

2 rounds of:

14 T2B

14 HR Push Ups

Etc., following same pattern until you fail to complete both rounds

SKILLS:

A:

Three sets of:
Turkish Get-Ups x 45 sec each arm
Goblet Squats with 3 sec in bottom position x 45 sec
Chinese Plank looking up x 45 sec
Chinese Plank looking down x 45 sec

B:

In teams of two, alternate sets to complete seven each of:
10 Burpees
3 Shuttle Runs
Gewichtheben:

– Stoßen WKÜ