Public Whiteboard

Components

Power Clean

Metcon

Double Unders

Metcon

Settings

Workout

MOD 1689

Warm-up

20 min. Trainer´s choice

Weightlifting

1: Power Clean (15 min. to establish a 5RM Power Clean)

WOD

2: Metcon (Time)

For Time:
21-15-9
Power Cleans 61/42,5//42,5/25kg
C2B//Pull Ups

Time Cap: 12 min.

Gymnastics

30 sec. Sideplank L
30sec. Sideplank R
30sec. Rest
30sec Hollow hold
10 V-UPS
30 sec Plank
10 Supermen Rocks

3 Rounds

2: Double Unders

Every 90 Sec. Max. Double Unders

Work 60 Sec Rest 30 sec

8 Rounds

3: Metcon (AMRAP - Rounds and Reps)

12 min Amrap
Run 300m
5 Box Jumps
25 Double Unders

PUMPING IRON

1: Metcon (No Measure)

4 Supersets
8-12 Dumbbell Bench Press ahap.
8-12 Bent over Barbell Row ahap

Warm up to working weights then 4 Rounds across of dB benchpress immediately followed by barbell rows.
Perform 1 round every 4 minutes.

25 min. Session.

2: Metcon (No Measure)

OTM FOR 20 min.
Min.1: 10-15 Ring Push Ups
Min.2: 5-15 strict pull Ups
Min.3: accumulate 20 sec. of L-Sit on Rings
Min.4: 40 sec. Max distance Farmers carry (10m shuttles) 32/24kg KB

Work in teams of 2.
Use bands if needed or scale to ring rows.
L-Sit: Support hold on rings. Feet of the ground.

Whiteboard:

Thursday, 27, September 2018