WOD 28/8/14

I am so busy with work right now… It is so hard to keep track on my workouts and my blog. The good thing is, since my box in Berlin uses “wodify” all workouts and results are saved. But it is really hard to write about the wods and my weaknesses and on what I have to focus on…

Today we did this weird push ups again. You do a push up, go in your plank hold (push backwards) and then push forward and back up and three sets of 20 reps. They felt awful and I needed long to finish them up but I held a regular push up position for all 60. Of course my form was not perfect all the time but there was an improving to last time when I switched to my knees. I

Warm-up
400m run
then 2x
8 burpees
8 squat jumps
8 scapula push ups

Basic Strength
Metcon (AMRAP – Reps)
3x
20 push up to elbow
max reps strict ring dips
*rest exactly 2min in between sets
*during 2min rest, stretch out triceps and chest

Warm-up
HPC
2x
5 clean dl
5 hang clean high pull
5 hang power clean

Weightlifting
Hang Power Clean (15×4)
emom 15
4x hang power clean
*start light an go up every 3rd minute
*concentrate on form and speed
30/35/40/45/40/42,5

Metcon
21 – 15 – 9 (10min timecap)
hang power clean 60/40
t2b
RX 10:36

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