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9th JAN 2014: Rowing, gymnastics, WOD + strength

9 Jan

Rowing intervals

3 x 750 m rowing intervals (all in 3:05 min)

Then

9 min easy rowing

Gymnastics

4 x

A) 3 strict muscle-ups

B) 20 sec ring top support hold

Then

5 min muscle-up transition practise

Then

Handstand hold + balancing practise: 5 x 1 min (picture)

Then

Strict handstand push-ups (stomach against wall): 6 reps

Strict handstand push-ups (back against wall): 6 reps

Warm-up + endurance

30 push-ups
30 rev hyper
30 V-ups

Then

2 km running in 8+ min (great pace)

Lifting

Front squats (5 reps): 85-90-95 PB-90-90 kg

Shoulder press (8 reps): 35-40-37,5-37,5 kg

Conditioning

15 min AMRAP:

5 power cleans @ 50 kg
10 front squats @ 50 kg
15 HSPUs

Result: 7 rounds + 1 rep

Unbroken!

Distance biked

13 + 5 + 10 km

Done!

20140109-121105.jpg

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