OPEN PREP 2016 BEGINNS TODAY

A)  EVERY 90 SEC FOR 7 ROUNDS

ADV:   3 PCL   @ 80%

BEG:   5 PCL    GO FOR SKILLS

 

B) EVERY 2 MIN FOR 5 ROUNDS

10 FS  @ 65-70%

 

C) AMRAP 8

20 OHL    45/30kg

20 PU  (PUSHUPS)

 

CD:  

30 BENCH BRIGDE  +   30 CRUNCHES   FOR 2-3 ROUNDS

1-2 LEG MOBILITY EX (10 MIN)

DO 26.02.15

A) RUNNING SKILLS

 

B) TEAM TIME

4000  ROW

150  RING DIPS

450 SITUPS

 

-> alles muss abgearbeitet werden!

-> jeder darf gleichzeitig arbeiten, JEDOCH nur einer an einer Übung.

MI 25.02.15

A) BS

EVERY 100 SEC FOR 7 ROUNDS

  1. @ 50%   8 Reps
  2. @ 60%   7 Reps
  3. @ 70%   6 Reps
  4. @ 75%   5 Reps
  5. @ 80%   4 Reps
  6. @ 85%   3 Reps
  7. @ 85%   2 Reps

 

B) AMRAP 10

4 SN   50/30

4 BAR FACING BURPEES

6

6

8

8

…usw.

DI 24.02.15

A) SP

EVERY 100 SEC FOR 7 ROUNDS

  1. @ 50%   7 Reps
  2. @ 60%   6 Reps
  3. @ 70%   5 Reps
  4. @ 80%   4 Reps
  5. @ 85%   3 Reps
  6. @ 85%   2 Reps
  7. @ 90%   1 Reps

B) OTM 18

  1. 6-8 STRICT CTB PLU
  2. 10 DB SN
  3. 12 BOX JP