16. März 2024
Mrz
16
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
1 set:
:30 jumping jacks
10 Romanian deadlifts (empty barbell)
10 air squats
10 shoulder presses
1 set:
:30 up-downs
10 bent-over rows (empty barbell)
10 front squats
5 thrusters
2 sets:
:30 burpees
5 barbell complexes
– 1 complex = 1 power clean + 1 thruster
6 Kip Swings
3 Kip Swings + 3 Kips
3 Kipping Pull Ups
3 Chest to Bar
2:00 Min 1 Chest to Bar + 1 Sternum to Bar + 1 Belly to Bar + 1 as high as possible
1:00 Min Bar Muscle Up Pratice
1 set:
:30 jumping jacks
10 Romanian deadlifts (empty
barbell)
10 air squats
10 shoulder presses
1 set:
:30 up-downs
10 bent-over rows (empty
barbell)
10 front squats
5 thrusters
2 sets:
:30 burpees
5 barbell complexes
– 1 complex = 1 power clean + 1 thruster
For time, using a running clock:
5 rounds of:
10 thrusters (65/95 lb) 43/30 kg
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters (95/135 lb) 61/43 Kg
7 bar muscle-ups
Time cap: 15:00
2 sets:
:30 frog stretch
:30 couch stretch/leg
