Public Whiteboard

Components

Metcon

Thruster

Metcon

Handstand Push-ups

Handstand Walk

Metcon

Settings

Workout

MOD 1976

Warm-up

15 min. Trainer´s choice.

Barbell Cycling

1: Metcon (Time)

For Time:
Clusters
10@45%
8@55%
6@65%
4@75%
2@85%

Time Cap: 8 Min.
Percentages based on 1 RM Thruster.

8 Min. to Warm Up to an 85% Cluster.
then for time: 10-8-6-4-2 as described.

2: Thruster

Thruster

WOD

Scoring: Translate seconds to reps on each round.
Leaderboard then represents your score bottom to Top.

2: Metcon (10 Rounds for reps)

Every 2 Min (10 Rounds):
9 Thrusters 42,5/30//30/17kg
35 Double Unders //18 Dubs or 45 Singles

*record each round*

Rx+: 50/35kg

Gymnastics

Handstand Cycle 3/5

20 min. Warm Up
Core strength
Mobility

1: Handstand Push-ups

Handstand Push-ups

15 min. practice
Get upside down and work on mechanics

1.1: Handstand Walk

Handstand Walk

For advanced athletes
Drills:
- Shoulder Taps
- Side to Side Walk against Wall
- Assisted HSW

2: Metcon (Time)

12 - 10 - 8 - 6 - 4 - 2
- strict HSPU
- strict PU

10/7 cal Row between Sets

Time Cap: 15 min.

BOOT CAMP

Metcon (No Measure)

T.B.A.

Whiteboard:

Thursday, 05, September 2019

Male Clients

Jakob Chri ...
Weber

17:00 Kurs