19.08.2017 Samstag

A: Warm-up

10 Minuten slow AMRAP:

2-5 Strict Pull-ups

40 Sekunden Arch hold

20 alternating Lunges

B: Strength

3-3-3-3-3 Back Squat

(So schwer wie es nur geht. keine Reps failen)

C: Gymnastics:

3 Runden nicht auf Zeit:

30 Hollow Rocks

30 Arch Rocks

D: Metcon

For Time:

50 Box jumps

50 Jumping Pull-ups (JA JUMPING!)

50 Kettlebell swings 16/12kg

50 walking lunges

50 Knees to elbows

50 Push Press 20/15kg

50 Back Extensions

50 Wallball Shots

50 Burpees

50 Double unders

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One thought on “19.08.2017 Samstag

  1. B) anstatt Back Squats, max Reps Strict Pull-ups
    Max reps: 4 – 3 – 3 – 3 – 3 (max Reps von 3 auf 4 gesteigert)

    D) Metcon, (einzelne Übungen ausgetauscht)
    – anstatt box jumps, box step ups mit 2 x 12 kg KH
    – anstatt knees to elbow, air squats
    – anstatt push-press, bench press mit 30 kg
    – anstatt back extensions, banded good-mornings (kein GHD-Gerät)
    – anstatt WB, Goblet Squats mit 16 kg
    – anstatt Burpees, Row (kein Assault Bike)
    – anstatt double unders, ring rows

    TIME: 24:30

    Like

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