Double Saturday 15/10/16

This was fun. 9am morning team madcon and misfits training in the afternoon:

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

Metcon (Time) Team Madcon
amrap 30 3rft
400m run
21 swings 24/16
12 pull ups
*run together, split reps
8:sth RX

Metcon (Time) 10rft
3 power snatch 60/40
15 wall balls
*one works, one rests
RX 16:32 or sth..
Metcon (AMRAP – Rounds and Reps)
remaining time
as many rounds & rep of
1 c&j 60/40
5 pull ups
10 push ups
15 squats
2 c&j
5 pull ups
10 push ups
15 squats

*one works, one rests
If we counted right we got 12 rounds done

AFTERNOON

1 Power Clean | 60 kg
1 Power Clean | 65 kg
1 Power Clean | 65 kg
1 Power Clean | 67.5 kg

1 Clean Pull | 70 kg
1 Clean Pull | 70 kg
1 Clean Pull | 72.5 kg
1 Clean Pull | 75 kg

Push Press 4×3 55 kg

4 rounds of:
Run, 800 m
30 Pistols (Alternating Legs)s
10 Muscle-ups (alternate between bar mu and rmu)
Rest 3 mins
RX 40:40 Hahaha, yes i took my time 😉

WOD and Fun Friday 19/8/14

Warm-up
2x
100m run
6 box jumps
8 push ups
Ido Portal Squat routine
2x
8 goblet squats
10 hollow rocks

Basic Strength
Front Squat (7×3)
e2mom 14
3 front squats
*start @ last weeks 5×10 weight
*increase weight every set
Metcon (No Measure)
e30sec for 10min
I. 5 push up to elbow
II. 3 strict ring dips

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX 8:57

Fun Friday
Warm-up
Metcon (AMRAP – Rounds and Reps)
in teams of 2

amrap 30
50 t2b
30 burpee box over
5k row