März 2018

No holy WOD today 😉 enjoy your day

Donnerstag EMOM for 10 rounds 1 Squat Clean start @80% 1 Jerk Beginner: Pcl + Front Squats + Power Jerks Amrap 11 min 1-2-3-4-…… Burpee Power Clean Jerks M 60/40 Scaled: 50/35kg

Mittwoch 25 min for heavy Complex (inkl. Warm up) 2 hang Snatches 2 Snatches 1 Overhead Squat For time 2 Rounds 21 Hang Power Snatches 21 Thruster 15 Pull ups 15 Hspu M 50 W 35

Dienstag Push press 3 rep max in 15 min 6 Rounds 40 Doubles 10 T2B 10 DB Hang Power Clean and Jerks 22.5/15 10 OH Walking Lunges

Montag 800m Run Rest 2 min 800m Run Rest 90 sec 400m Run Rest 60 sec 400m Run 800m run= 1k row ; 400m Run= 500m row Metcon 45 Overhead Squats 20/15 35 Front Squats 50/35 20 Back Squats 70/50 Every min perform 5 push ups

Skill Snatch (“burgener Warm up and drills”youtube ) 10 min for Heavy Snatch Balance 10 min for Heavy Hang Squat Snatch 5 min for Heavy Snatch Metcon 5 Rounds 15 Wall Balls 9/6 5 DL 120/90

Skill Hspu Metcon: Modified “Mary” 20min Amrap 5 Hspu 10 Goblet Squats 32/24kg 15 Pull ups

Squat Cleans 5×2 start at 80% Drop and Reset Rest as needed Front Squats 5×2 start at biggest Lift Metcon: 4 rounds with 3 min Pause 500m row 1 Clean 2 Jerk 3 Back Squat 4 Jerk 80% of weakest Lift

4 Rounds 250m sprints Row 3 heavy Power Cleans (start at 80%) Rest 2 min Metcon 9-21-9 Power Cleans 60/40 Push ups After Wod 3 rounds 12 DB Push press one arm 22.5/15 20 PVC Sit ups

Überraschung !!!!