31/10/14 WOD and Halloween

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Warm-up
5x 3 push ups 4 hollow rocks 5 squats
1x du ladder

Basic Strength
Shoulder Press (5 – 5 – max reps)
press
1×5 @60% 25kg
1×5 @70% 27,5kg
1x max reps @80% 6x 32,5 (7?)
2×10 @ 45% 25 kg
*rest 2min in between sets

Metcon (AMRAP – Reps)
2x amrap 2:30
ring row 56/45
2:30 rest

Metcon (Time)
3rft
15 thruster 45/30
30 du
5 wall walks
30 du
10:58 min RX

HALLOWEEN
Warm-up
15min selbstständiges warm up
Warm-up
15min selbstständiges warm up
+Teamname finden,

Metcon (AMRAP – Reps) as a team
2rft
10 swings 32/24
8 pull ups
6 thruster 45/30
4 goblet squats 32/24
2 burpee box over
*1works on 1 station.

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