WOD & Fun Friday 10/10/14

Warm-up
3x
6 push up to plank position
10 squats
14 mountain climber

Basic Strength
Shoulder Press (5 – 5 – max reps)
press
1×5 @55%
1×5 @65%
1x max reps @75% with perfect form
2×10 @40%
*rest 2min in between sets

Metcon
5x
5sec hold top of ring row with feet on box
5 ring rows with feet on box
5 strict pull ups I did 2-3 during one set with coming down from the bar, felt hard today, last set 6
*1min rest in between rounds

Metcon (Time)
2rdns
30sec work, 20sec rest

I. ghd sit ups
II. hip extension
III. thruster 45/30
IV. t2b
V. swings 32/24
VI. frontsquats 60/40
VII. sled pull 80kg
VIII. prowler push 60kg
IX. rope climb
X. row
XI. overhead squat 45/30
XII. alternating kb snatch 32/24 I used 16kg
XIII. ring dips
XIV. hollow rock

FUN FRIDAY

Metcon
work in teams of 2-4

take 15min on each station
Metcon (Weight)
find your 2RM thruster
47,5 kg

*use 1 singe barbell for all team member
*score is (weight / number of team member)
Metcon (AMRAP – Reps)
each team member does

amrap 2
ohs 34×30 kg
*only one team member works at a time
*each team member chooses his/her weight
*score is ((reps x weight) / number of team member)
Metcon (AMRAP – Reps)
take 5min to find your max jump and reach

amrap5
t2b in total about 147, always sets of 5, one set of 7 (kipping)

*only one team member works at a time
*score is ((reps t2b + max height in cm – body height) / number of team member)
Metcon (AMRAP – Reps)
amrap 8
25m prowler push 60kg

*only one team member works at a time
Metcon (Weight)
find 1RM split jerk (50kg or 52,5?!)

*use 1 singe barbell for all team member
*score is (weight / number of team member)

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