Saturdays are fun :) 3/9/16

Morning WOD – Partner “Madcon”

Warm-up
in teams of 2
*coach forms the teams
1k row
30 burpees
1k row

Team Madcon
00:00-12:00
20 synchronized burpees over the bar
30 power clean 60/40
40 t2b
30 power clean60/40
20 synchronized burpees over the bar
Metcon (AMRAP – Reps)
12:00-33:00
emom 21
I. ghd sit ups
II. cal assault bike
III. partner wall balls
IV. partner push ups
V. strict pull ups
VI. partner pistols
VII. rest
Metcon (Time)
33:00-40:00
20cal biceps row

This was more like a warm up, waking up thing for me… 😉 My partner had some troubles keeping the paste, so I had to slow down…
————————————–

Misfits Afternoon Training
1. Warm-up
Twisted Cross 2:00/side
30 Band Pull-Aparts
Then
3 Steady Rounds:
20 Push Ups
20 Calorie Ski
10 Double Kettlebell Front Squat

2. Strength
Strict Press Grip Bench Press – 1×4 @75%, 4×4 @80%
49kg/52kg

3. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset
45kg

4. Bitch Work
Row 150m x 20
Rest :90 seconds

5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit
Beat your scores from Week 2
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
6/4/4 no deficit, strict with yoga mat

5b. Strength Accessory
Romanian Deadlift – 4×8 Heavy
Never done it as a strengths part, so I just used 50kg

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