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151127 – WOD

A.
Deadlift 10×3

B.
Open WOD 11.2:
15′ AMRAP:
9 DL 70/45, 50/30, 30/20
12 Push-ups
15 BJ

C.
Basic Strength
Deadlift (2RM)
2×5 70% 2×5 75% 1×5 80% 1xME 80% in 2′
Benchpress (2RM)
2×8 70% 2×8 75% 1×8 80% 1xME 80% 1′

1 Kommentar zu „151127 – WOD“

  1. C.
    Basic Strength
    Deadlift (2RM)
    2×5 70% 2×5 75% 1×5 80% 1xME 80% in 2′
    2×5 @ 105kg, 2×5 @ 112,5kg, 1×5 @ 120kg
    1×12 @ 120kg (all out, no TnG)

    Benchpress (2RM)
    2×8 70% 2×8 75% 1×8 80% 1xME 80% 1′
    2×8 @ 62,5kg, 2×8 @ 67,5kg, 1×8 @ 72,5kg
    all out set skipped due to many push ups in following WOD…

    A.
    Deadlift 10×3 exchanged by Paused Front Squats due to DL ME in basic strength
    Paused Front Squats:
    60kg x 3, 65kg x 3, 70kg x 3, 75kg x 3, 80kg x 3
    3 Kneeling Squat jumps between sets

    B.
    Open WOD 11.2:
    15′ AMRAP:
    9 DL 70kg (Rx)
    12 Push-ups (hand release)
    15 BJ
    Rounds achieved: 10+5

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