WOD – 20191028
Montag
20191028
Jonathan | Julian
Warm-Up
3 rounds 40 sec on / 20 sec off
– Jumping-Jacks
– Ring-Rows
– Hanging Shoulder-Rotations
– Wall-Walks
Mobility
2 rounds
– 60 sec Thoracic-Spine-Stretch
– 10 slow Dislocates w/ stick
Strength / Skill
A) Strict-Press: 10 min to find your 5 RM of the day
B) 5×3 Push-Jerk @ weight of A) -> Hold 3 sec in catch-position
WoD
3 x 4 min AMRAP with 1 min REST between:
– 100 m run
– 10 double DB-Push-Press @ 15/22,5 kg
– 10 Pull-Ups
