WOD 21/10/14

I did some weightlifting training before:

1) snatch drop (15kg, 20kg, 22,5 kg, 25 kg, 27,5 kg, 30kg)
2) Overhrad Squat 5x 35/37,5/40 3x 42 1x 45/47,5 and 50 kg

Warm-up
1x du ladder
3x
8 plank to push up (4 each arm)
4 squats
8 scapula pull ups
4 pistols (2 each leg)

Basic Strength
Bench Press (5 – 3 – max reps)
bench
1×5 @65% 35kg
1×3 @75% 40kg
1x max reps @85% with perfect form 6×45 kg
2×10 @ 50% 30 kg
*rest 2min in between sets

Strict Pull Ups (4x max reps)
4x
max reps strict pull ups
*rest exactly 2min in between sets
*try to beat last weeks score by 1rep
*if you cannot beat yourself, add another set
6/5/4/5 last set was more 4 1/3 😉

(15min)
Metcon
Metcon (AMRAP – Reps)
amrap 9
120 du
60 thruster 20/15
30 front rack lunges 20/15
15 burpee box over with medball
amrap pistols
RX 11 (not alternating)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s