FREITAG

20181123

Emanuel / Saskia

Warm-Up
Take it easy
2 Rounds
– 1 min Row
– 3 Reps each Arm TGU
– 5 Reps each Arm KB WindMill
– 10 KB Halos
– 10 Ring Row with 1 sec hold at the top
* Increase Load and Speed in the second Round

Specific Warm-Up KB Snatch
– Single Arm KB Deadlift L/R
– Single Arm KB Russian Swing L/R
– Single Arm KB Russian Swing mit Elbow Pull L/R
– Single Arm KB Strict Press
– KB Snatch

Specific Warm-Up Pull-Up
– 2 Sets of 5 Kips
– 2 Sets of 2 Kips + 1 Pull Up
– 2 Sets of 3 Kips + 1 PU + 3 Kips
– 2 Sets of 3 Kips + 1 PU + 3 Kips
– 1 Set of 3 Pull Ups

WOD-Prep
2 Rounds – increase Weight each Round
– 3 KB Swings per Arm
– 3 Pull Ups

WOD
21 – 15 – 9
– Right-Handed KB Snatch
– Left-Handed KB Snatch
– Pull Ups