A.
Press – Push Press
10-5-5-5-5-5…
B.
For time 15-10-6
Push Press 60/42,5, 45/30
Bar Muscle-up*
*CTB + Ring Dips
C.
OlyWOD
Find 1RM C&J
For time: „Grace“ 30 C&J 60/40
D.
GymnasticsWOD
HSPU – strict, kipping, deficit
For time:
10-9-…-1
HSPU
Power Swings 32/24, 24/20, 20/16
C.
OlyWOD
Find 1RM C&J
Ging nicht da kein Droppen der Hantel möglich
Stattdessen:
BB Gymnastics 5 x 5 (leere Stange)
Sots press behind neck 3 x 3
30kg x 3; 35kg x 3; 40kg x 3
Front Rack Sots Press
30kg x 3; 35kg x 3; 40kg x 3
HPSN Technique Practice
then
10 min EMOM 3 HPSN
minutes 1-3 @ 40kg
minutes 4-6 @ 45kg
minutes 7-10 @ 50kg
Oly WOD:
10-9-8-…-1 HPCL @ 50 kg
20-18-…-2 Lunges
Time 9:58 min