Public Whiteboard

Components

Metcon

"Shark Attack"

Toes-To-Bar

Metcon

Settings

Workout

MOD 1930

Warm-up

10 Min. Quicky Warm Up.

Barbell Cycling

1: Metcon (Weight)

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

WOD

2: "Shark Attack" (Time)

For Time:
2K Row
directly into
10 Rounds of:
2 Power Snatch 61/42,5//42,5/25kg
4 lat. Burpee over Bar
8 alt. one legged Squats

Time Cap: 25 min.
Rx+: 70/47,5kg

PUMPING IRON

1: Metcon (No Measure)

T.B.A. @ the whiteboard.

„PRISON THURSDAY"
5 Rounds OTM (35 MIN.)
-10 DB Bench Press ahap (70%)
-max. Strict Ring Rows ub. (min. 10)
-10 Barbell curls ahap
-10 Skull Crushers KB ahap
-10 DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.(min. 10)
-Rest

Gymnastics

Toes to Bar Cycle 1/5

25 min. Warm Up
- Core
- Mobility

1: Toes-To-Bar

15 min. Practice

2: Metcon (AMRAP - Rounds and Reps)

AMRAP15:
- 15 T2B
- 15 HSPU

Scaling:
- 10 T2B
- 10 Push-Ups

Whiteboard:

Thursday, 11, July 2019

Male Clients