WOD 8/6/15

Warm-up
1x 900m run
5 push ups
5 ring rows
5 T’s

Bench Press (15 – 14 – 13 – 12 – 11 – 10)
e2mom 12
bench press
15 – 10
*increase weight every set
*end @70% of 1RM
Bent Over Row (15 – 14 – 13 – 12 – 11 – 10) 22.5/27.5/32.5/27.5/32.5/37.5/42.5/46

e2mom 12
bent over row
15 – 10 22.5/27.5/32.5/37.5/40/47.5
*increase weight every set
*end @70% of 1RM

scapula stability + max reps push & pull (2 Rounds for reps)
3x
6I’s
4 T’s
2 Y’s
30sec rest
max reps pull ups 12/8/8
30sec rest
max reps push ups 30/20/18
1min rest

Metcon (AMRAP – Rounds and Reps)
amrap 10
200m run
20 burpees
20 swings 24/16
20 air squats
Rx 3 rds plus some meters 😉
——–
I started following a games prep wod today by CrossFit Rhein am Neckar abd did some of their first trainings day programming. The clean complex and the ghds were just for fun… 😉

Snatch High Pull
3×5 30kg

FS 2x3x8 50%/55%/60% 41/45/49kg

Clean & Jerk Complex (pc,hc,ph,sj)
25/30/35/40/5x45kg

6×3 chest2bar chin ups (0/1.25/2.5/5/5/5kg)

snatch
3×3 25/27/29kg

3×15 ghd sit ups

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