Friday 2/10/15

Little session before class:

bench 2×5 50kg
snatch 3×2 2×3 34kg

then:
Warm-up
3x
15m bearcrawl
10 squats
10 reach through
10 scapula pull ups

Skill
Metcon (No Measure)
2x
2:30min work on handstand
2:30min run/row

Basic Strength
Metcon (2 Rounds for reps)
2x for max reps
1min each station
strict pull ups
strict ring dips
ring rows
push ups
3min rest

Metcon
BTD Qualifier 15.1 (AMRAP – Rounds and Reps)
amrap 16
*one works, one rests
*split reps as needed
40 wall balls
30 t2b (rx‘d) / sit-ups (fun)
20 burpee box over
10 hspu (rx‘d) / s2o 40/25 (fun)
RX 4+5


Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s