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 😉

Saturday Afternoon Session

I skipped the morning lesson, did some work form school and went to the box in the afternoon. We met with a couple of guys from another box to do a workout from an online website. Before we started I did 2×8 70kg back squat and 3 sets of 3 Snatch Push Press (behind the neck) plus 2 OHS, using 40kg.

WOD
50-40-30-20-10
Row for calories
Double Unders
400 m run after each round

I needed around 23:45 min for the wod and it was really exhausting, good to work on my endurance…

Afterwards: emom 20
1) strict pull ups
2) push ups
3) double KB swing (16kg)
4) thruster (30kg)
5) rest

I try to work with a good paste, focusing on a good movement and kinda the same amount of reps each round.