Friday, 25 April 14

Friday, 25 April 14

STRENGTH:
Back squat (1×10@50%, 1×6@75%, 1×2@85%, 2×1@90%)
(or 3 sec pause Front Squat 5×3 @50% BS estimated 1 RM)
3×6 strict Toes to bar

CAPACITY:
11 min (1 min onx2/1 min off)
You have 1 min to get 30 KB swings (24/16). If you don’t get 30 swings count a penalty for each rep missed.
You have 1 min to get 40 airsquats. If you don’t get 40 airsquats count a penalty for each rep missed.
For every penalty you have to complete 1 burpee (at the end of the 11 min!)
Score=time (incl. burpees)

Notes:
Min 1=KB swings, Min 2=Air squats, Min 3=Rest, Min 4=KB swings, Min 5=Air squats, Min 6=Rest, Min 7=KB swings, Min 8=Air squats, Min 9=Rest, Min 10=KB swings, Min 11=Air squats



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