Morning WOD and Afternoon Training 30/11/14

Warm-up
2x 10 swings 5 burpees
2x 2min banded hip flexor stretch (1min each side) 2min ido portal squat routine

2x 3 kb lunges 3 squat jumps

Basic Strength
Back Squat (3 – 3 – max reps)
bsquat
1×3 @70%
1×3 @80%
1x max reps @90% with perfect form 4x 87,5 last one bad form
2×10 @ 55%
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon (No Measure)
3x
30sec work, 10sec rest
I. hollow rock
II. superman
III. floor wiper

Metcon (2 Rounds for reps)
amrap 4
10m crab walk
10 swings 32/24
*buy in: 500m row
2min rest
amrap 4
10 ring dips
10 pull ups
*buy in: 30 burpees
RX 79 reps

I came back in the afternoon to train with two others and work on my skills:

3 rep max OHS 52,5
3×5 deadlift 85kg

WOD
50cal row
1 min rest
3 min max muscle ups (5)
1 min rest
3 min turkish get ups 16kg (10)
3 min max muscle ups (4)
50cal row

Nice thing to work on my Muscle Ups…!!!

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