WOD – 20190520
Mai
20
Montag
20190520
Dom/Mira
Warm-Up
AMRAP8
5 Burpees
10 DB Strict Press each side
10m Inch Worm
10 DB Row each side
10m Bear Walk
Mobility
60sec Elbow in Band Stretch each side
60sec Upper Back (Thoracic Spine) Roll Out
45sec Left Side (Lat) Roll Out
45sec Right Side (Lat) Roll Out
Strength / Skill
3 Supersets of
max strict Pull Ups (>6)
12 Bend Over Barbell Row (Pull Up Grip)
– Rest 1:30-2min between sets –
3 Supersets of
max strict HSPU (>6)
12 DB Strict Press (use 2 DBs)
– Rest 1:30-2min between sets –
WoD
3 Rounds For Time:
16 DB Hang Snatches @15/22.5kg
5m HS Walk
16 DB Hang Clean and Jerk @15/22.5kg
5 Ring Muscle Ups
