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171205 PB.Plan

WOD

OPEN Workout 11.5

AMRAP 20 minutes of: 5 Power cleans 65/45kg, 10 Toes to bar, 15 Wall balls

PB.Plan

Kraft Beine

DL ohne Bodenkontakt (% von 3RM) 85/5 90/5 95/5 /3

Kraft Arme

finde 5RM Chinups + 5x ME strict CTB

Oly

Complex:2x hangSnPull+1xfull SQSN (% von 1RM SN) 80/1 85/2 90/2 95/1

Gymn

3xME Muscle-ups (90sec rest),

5×8-12 DB Bankziehen

Accessory

5×10 Glute Ham raises

Conditioning

8x30sec ME cal Bike/30sec rest

OlyWOD

Skill: 2 HSNPull – 1 PSN

WOD: Randy

GymnWOD

Skill: RMUS

WOD: For Time: 25 Sit-ups, 1 MUS, 20 sit-ups, 2 MUS, 15 Sit-ups, 3 MUS, 10 sit-ups, 4 MUS, 5 sit-ups, 5 MUS, 1 sit-up, 6 MUS

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