25.08.17 Freitag

1. Warm-up
Slow 10 Minute Row
Then
Steady Through
10 Snatch Push Press 20/15 kg
20 Box Jumps oder Box Step ups mit 2x 35lbs
15 Strict Pull-ups

2. Gymnastics
3 Attempts at Max Rep Strict Dips
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

then

3 Attempts at Max Rep strict ring push ups
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

3. Conditioning
For Time:
300 Double Unders (Beate du machst hier 75 cal row)
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target

4. Strength Accessory
Strict Press Ladder
EMOM until failure
3 Reps
20/15kg
Add 5/2,5kg jede Minute bis es nicht mehr geht

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One thought on “25.08.17 Freitag

  1. 2) GYMNASTICS

    Strict Dips:
    Best Set: 16
    Total Reps: 43

    Strict Ring Push-Ups:
    Best Set: 15
    Total Reps: 42

    4) STRENGTH ACCESSORY:
    Strict Press Ladder:
    – bis 35 kg
    – 2 Reps mit 37,5 kg

    3) CONDITIONING:

    – anstatt DU, 75 cal Row in 03.33
    – 200 Air Squat (2×100 Reps unbroken)
    – 100 Push-Ups
    – 50 Burpees To Target, Aufteilung: 15/15/10/10

    for Time: 18:29

    Like

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