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171208 PB.Plan

WOD

OPEN Workout 12.5 AMRAP 7 minutes:

following the rep scheme below:

3x 42,5/30 kg Thruster, 3x CTB Pull up

6x Thruster, 6x CTB Pull up

9x Thruster, 9x CTB Pull up,

usw…

PB.Plan

Kraft Beine

BSQ (% von 3RM) 85/5 90/5 95/5 /3

Kraft Arme

5xME strict Pullups (Ziel: in jedem Satz 10+ reps)

Oly

OHS (% von 3RM OHS) 82/3 87/3 92/3 /2 97/3

Gymn

10´ EMOM: 2-5 MUS weighted,

3x ME Butterfly PLU, 90sec rest

Accessory

5x1min Plankhold (weighted und auf dem Fußspann),

5x 20 Jefferson Curls (wenig Gewicht!!)

StrongmanWOD

 

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