Freitag

20180727

Emanuel/Tom/Selina
Warm-Up

0:30 sec each

– Active Spiderman

– Push-up to Down Dog

– Active Samson

– PVC Pass Through

– PVC OHS
Mobility
– 1:00 Squat Hold (Barbell on Knees)

– 0:30 Lat (e/s)

– 1:00 Warrior Squat

Movement Prep Gymnastic

– 10 Scap Pull-ups

– 10 Kip Swings

– 5stric pull ups

in 2er Teams

3 rds

3x c2b hold(rx) / pull up hold (scl1) / jumping pull up (scl2)

hold for 10 sec after each rep at the top of bar. Partner can help to hold position

Movement Prep Barbell

Round1 / Round (2) / Round 3 : like 2, add weight

– 5 Power Snatch Balances (5 Squat Snatch Balances)

– 2 High Hang Power Snatches (2 High Hang Squat Snatches)

– 2 Hang Power Snatches (2 Hang Squat Snatches)

– 2 Power Snatches (2 Squat Snatches)
WOD
WarmUp

1rds

3-2-1

– Squat Snatch (rx)/ power snatch (scl1) / OHS (scl2)

– C2B Pull Up (rx) / Pull up (scl1) / jumping Pull up

WOD: 15 min TC

For Time:

21-15-9

– Squat Snatch (95/65)

– C2B Pull Ups