Mittwoch

20180704

Emanuel / Saskia

Warm-Up
Bench Press Warm Up
2-3 rounds of

• 10 x Wallball @9/6kg
• 10 x Hindu Push-ups
• 10 x KB Swings @16/8kg

Mobility
2 Runden
– 20 Shoulder Dislocates
– Banded Internal / External Rotation of shoulder @90 degrees
– Banded Front to OH Rotation of shoulder still @90 degrees

Strength
Bench Press
Warm-up as needed (3 sets x 5 reps) before completing work load to establish a 5-rep maximum bench press for the day. 2 People per Bar — Then Bench Press: 3-3-3-3-3 @90% of the 5rep max

WOD
3 Rounds

• 15/12 Cal Row
• 15 Wall Balls @9/6kg
• 10 Deadlifts @85/55KG
• 10 DB Box Step-Overs @15/10kg over 24/20 in Box
• 10 Burpee Pull-Ups