Congrats to Bjoern... 1st place in the "German He-Man" contest!
Strength WOD
Death by... power clean/muscle up
Do 1 the first minute, 2 the second, 3 the third, and so on until failure.
(@ 60-65% max)
Starting one minute after failure of P.C. repeat the same set for muscle ups. If you don't have a muscle up, do pull ups.
Endurance WOD- Swim/Bike
Easy 250m warm up
50m sprint directly into 50 race pace
6, 8 or 2 rounds depending on race distance/ability
Bike
5 min at race pace-
8, 10, or 12 hill repeats (Apprx. 1 min each)
decent is recovery
Thanks dude :)
ReplyDeleteTo let you know what was the Challenge:
- Standing row: elbows high, without any swing bar to chin max. weight (mine 65kg)
- Wall sit perfekt technique max. time (3:31min.)
- Site plank max. time (2:14min.)
- 1k row for time (3:12min.)
The counting was like: If 20 people start, 1st got 200 points, 2nd got 190 points,...
that is a SOLID row time!!
ReplyDeleteThanks ;) and the rest ist crap? *hahahaha*
ReplyDelete