Movement Prep
- Scapula Push and Pull
- Shoulder Prep
- Wrist Prep
4 rounds of:
3 - 8 Strict Pull Ups with 3 sec Hold on top
3 - 8 Strict Ring Dips with 3 sec Hold on bottom
4 rounds of:
5 - 10 Ring Rows with slow descend
5 - 10 Push Ups with slow descend
WOD:
Max Cal Bike in 10 min
EMOM 5 Burpees
Every 6min for 30min (5 sets):
500/450m row
12 Burpee BJ over (24/20'')
6 Bar MU (scale to C2B, pull up, Jumping PU)
50 DU´s
- scale as needed to finish sub 4:30 for first round -
Find heavy weight for:
Low Hang Clean + Clean + Jerk
5/5/4/4/3/3 Power Clean, go every 90sec
TnG und DnG sets im Wechsel
3 sets of:
6 single arm KB/DB Sotts Press (each side)
6 DB side Plank rotations (each side)
Rest 60sec
-8 Intervalle-
Every 3 min. for 24 min.
45 sec. FAST for max. calories
*rest the remaining 2:15 min. to recover*
5 sets of:
6-8 strict HSPU (def. of choice/ scale to neg. for 3-5reps)
rest 1min
10, 8, 6, 4, 2 Chin ups (go heavy for each set)
rest 1min
3 rounds of:
75 DU´s
25 WB (9/6kg)
7 Bar MU
- 10min cap -
rest an additional 5min after 10min
6min AMRAP of:
3 H.P. Cleans (52,5/35kg)
3 Bar facing Burpees
6
6
9
9
....
2-3 sets of:
10-30sec. Top of ring supp. hold
10 Ring rows + 10sec. inverted chest supp. hold
10-30sec. bottom of ring supp. hold
10-30sec. Chin over bar hold
10-20 band pull apart var.
rest ~30sec. between movements