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29. juli 2016: ‘Fight Gone Bad’ + gymnastics conditioning

29 Jul


Hurtig træning i ‘Posthuset’ – og et par ekstra pull-ups i mit stativ i haven.

Workout

‘Fight Gone Bad’

3 runder:

  • 1 min med max reps wallballs @ 6 kg
  • 1 min med max reps sumo deadlift high-pulls @ 25 kg
  • 1 min med max reps box jumps 20”
  • 1 min med max reps push press @ 25 kg
  • 1 min med max cal roning
  • – 1 min pause mellem hver runde –

Score: 357 reps i alt 

Første runde 113 reps, anden runde 119 reps, tredie runde 125 reps.

Gymnastics conditioning

5 runder (not for time): 

  • 5 ring dips (2 sec hold i bunden)
  • 15 sec GHD hold facing up
  • 5 strict pull-ups (2 sec hold i bunden)
  • 30 sec GHD back ext hold @ 10 kg

Lækkert og hårdt. Det tog ca 26 min at komme igennem gymnastikdelen.

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