Cross 60 minutter 2.2.2016 kl 18

Warmup

Workout – 15.2 Open

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:

  •    10 overhead squats (95 lb / 65 lb.)
  •    10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:

  •    12 overhead squats (95 lb / 65 lb.)
  •    12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:

  •    14 overhead squats (95 lb / 65 lb.)
  •    14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:

  •    6 overhead squats (65 / 45 lb.)
  •    6 chin-over-bar pull-ups

From 3:00-6:00
   2 rounds of:

  •    8 overhead squats (65 / 45 lb.)
  •    8 chin-over-bar pull-ups

From 6:00-9:00
   2 rounds of:

  •    10 overhead squats (65 / 45 lb.)
  •    10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Workout – Hinderbahn

  • Handstand pushup
  • Ropeclimb
  • 2Frontsquat 2burpee bar-over
  • Armgang
  • Wallball
  • Boxjump
  • KB swing
  • Toes 2 rings

 

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