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171109 PB.Plan

WOD:

Elisabeth: 21-15-9: SqCl (60/40), Ring-Dips

PB.Plan

Kraft Arme

3×8-10 Nackendrücken,

3×8-10 Sotspress

Oly

Complex 2xhangCLPull+1xfull SQCL+1xSJ (% von 1RM CJ) 75/2/2  80/2/2  85/2/2

Gymn

10×4 deficit HSPU

Accessory

5×8-10 DB Press

OlyWOD

Skill: 10min EMOM: 2 CL Pull – 1 SQCL Badger

WOD: 3 RFT: 30 SQCL 43/30 30 PLU 800m Run (30min TC)

GymnWOD

Skill: HSPU

WOD: For Time: 50 Boxjumps/25 HSPU/40 BJ/20 HSPU/30 BJ/15 HSPU/20 BJ/10 HSPU/10 BJ/5 HSPU (25min TC)

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