Tagestraining 18.07.2015

SUFFERING

1. A) “V12”

8 rounds: as long as possible: hold Airdyne over 1000/650 watts

Rest 2 min between rounds

1. B) “Front Squat Biathlon”

400m Run
21 Front Squats (70/45kg)
400m Run
18 Front Squats (70/45kg)
400m Run
15 Front Squats (70/45kg)
*200m Run Penalty if not unbroken

ADVANCED

1. A) 20 RM Snatch
2. B) “Zeus”
   3 RFT:
   30 Wall ball shots, 20 pound ball
   30 Sumo deadlift high-pull, 75/55
   30 Box jumps, 20″ box
   30 Push press, 75/55
   30 calorie Row
   30 Push-ups
   10 Body weight Back squat

SKILLS

1. A) Skin the cat, front lever, back lever
2. B) Four sets of 3-minute sprints of either:
   “Cindy”
   5 Pull-Ups
   10 Push-Ups
   15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

GEWICHTHEBEN:

Stoßen WKÜ