21.08.2017

A: Warm-up

Slow 12 Min Amrap

4 HSPU

10 Inch Worms

10 cal row

B: Metcon

For Time

30-20-10

Calorie Row

21-15-9

Front Squats 60/40kg

C: Gymanstics Conditioning

7-6-5-4-3-2-1

unbroken HSPU.

Die HSPU müssen immer unbroken sein. Wenn sie es nicht sind dann zählt der Satz nicht. Sind die reps zu wenig dann hochskalieren

D: Accessory

5 Runden

8/8 Bulgarian Split Squats mit KB’s

Rest 60 seconds

20 V-ups

Rest 60 Seconds

8/8 half kneeling one arm DB Press

Rest 60 Seconds

 

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