Wednesday 02 November 2016

WEILIMDORF

A. :
Hang Clean
(15 min to find a new 1RM)

B.:
"The Shit Show"
Metcon (3 Rounds for calories)

PART 1:
In a 4:00 Window…
3 Rounds:
12 Deadlifts
9 Hang Power Clean
6 Front Squats (40/30)

Time remaining:
Max Calorie Bike or Row, or Max distance Run

-Rest 4 min-

PART 2:
In a 4:00 Window...
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats (60/40)

Time remaining:
Max Calorie Bike or Row, or Max distance Run

-Rest 4 min_

PART 3:
In a 4:00 Window…
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats (70/45)

Time remaining:
Max Calorie Bike or Row, or Max distance Run
These workouts are an all out sprint.  Your score is the amount of calories or distance you run.

MITTE
A.:
Hang Clean
(15 min to find new 1RM)

B.:
"The Shit Show"
Metcon (3 Rounds for distance)

PART 1:
In a 4:00 Window…
3 Rounds:
12 Deadlifts
9 Hang Power Clean
6 Front Squats (40/30)

Time remaining:
Max Calorie Bike or Row, or Max distance Run

-Rest 4 min-

PART 2:
In a 4:00 Window...
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats (60/40)

Time remaining:
Max Calorie Bike or Row, or Max distance Run

-Rest 4 min_

PART 3:
In a 4:00 Window…
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats (70/45)

Time remaining:
Max Calorie Bike or Row, or Max distance Run