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Components

Power Clean

Metcon

Max Double-Unders

Metcon

Settings

Workout

MOD 1589

Weightlifting

1: Power Clean (12 min. To build up to a heavy Power Clean.)

Power Clean

WOD

2: Metcon (Time)

10-15-20
Power clean 70/45//50/30kg
Toes to bar
Box jump overs 24/20"
Burpees over the bar

Time Cap: 25 min.

Gymnastics

1:

A: Pull
16´E2MOM
30" Chin over Bar Hold + 6 Ring Rows

B: Quality AMRAP
20" L-sit (or L-sit Tuck) Hold on Rings
12 Rower Pike Ups
20" Hollow Rocks (Plate weighted if possible)

C: For Time
3 Rounds
10 Goblet Squats
30 DU
Then: 50m Bear Crawl
2 Rounds
20 Goblet Squats
60 DU
Then: 50m Bear Crawl
1 Round of
40 Goblet Squats
120 DU

Rx: 24/16

2: Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders

Max Double-Unders

3: Metcon (Time)

3 Rounds for Quality
3´ Dips
6´ Pull Up´s
8´ V-Up´s
8´ Push Up´s
6' TTB
3´ Rope Climbs

PUMPING IRON

1: Metcon (No Measure)

5 rounds not for time of:
8-12 Renegade rows 22,5/15kg
8-12 DB Muscle Clean

In Teams of 2. You go I go...
25 min. Session.

2: Metcon (No Measure)

3 Rounds not for time
21 Banded lat. Pull Downs Tempo 1-0-3
15 DB Curls Alternating ahap
9 alt. Front racked KB Lunges ahap

Again You Go I go .

Complete 1 Round every 7 min.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, 07, June 2018

Male Clients

1

Philipp
Beer

17:00 Kurs

1 x 1 @ 110 kg

2

Daniel
Angerer

17:00 Kurs

1 x 1 @ 85 kg

3

Bernhard
Mayer

17:00 Kurs

1 x 1 @ 65 kg

Female Clients

1

Nina
Budija

17:00 Kurs

1 x 1 @ 55 kg

2

Andrea
König

17:00 Kurs

1 x 1 @ 45 kg

2

Irmgard
Reiter

06:00 Kurs

1 x 1 @ 45 kg

3

Gabi
Elsenhuber

17:00 Kurs

1 x 1 @ 40 kg

4

Anita
Perchermeier

17:00 Kurs

1 x 1 @ 30 kg

4

Verena
Olschnögger

17:00 Kurs

1 x 1 @ 30 kg