14.07.2017

1)

Teams of 2

AMRAP 15 

4 Toes to Bar

4 DB Snatch

8 Airsquats

8 Toes to Bar

8 DB Snatch

16 Airsquats

16 ...

16 ...

32 ...

 

2) 

3 Sets

30 Tricep Pushdowns

Rest 30 seconds

10 Bar Curls 

Rest 2 min

 

°°°°°

 

Advanced

1)

AMRAP 8

3 Thruster 42,5/30 kg

3 Toes to Bar

6 Thruster 42,5/30 kg

6 Toes to Bar

9 ...

9 ...

 

2)

8 x 25 sec Hollow Hold / 15 sec Rest

 

3)

3 Sets

Weighted Pronated-Grip Pullups x 8-10

Rest 30 seconds

Strict Ring Dips x 6-10 @ 2111

Rest 30 seconds

 

4)

3 Sets

30 Tricep Pushdowns

Rest 30 seconds

10 Bar Curls 

Rest 2 min