WOD 27/6/15

Warm-up
1x 300m run
3x 6 ring rows
6 push ups
3 planche lean
3x 1min plank
30 sec side plank each side

Basic Strength
Shoulder Press (1×5)
e1:30mom 9
5 explosive shoulder press 15/20/25/30/35/40
*work up to a weight that feels heavy but not slow

Metcon (No Measure)
tauziehen
1on1
emom 9
20sec work, 40sec rest
*change partner every round

Metcon in teams of 2
rest 5min between workouts
Metcon (AMRAP – Rounds and Reps)
amrap 7
22 c2b pull ups
8 front squats 80/55
Metcon (AMRAP – Rounds and Reps)
amrap 7
5 deadlift 100/70
10 high box jumps
10 burpees over the bar
Metcon (AMRAP – Rounds and Reps)
amrap 7
6 strict hspu
15 swings 24/16
RX

Afternoon Session

Back Squat
Rhein Neckar Competition Programm
1×10 64kg
2×10 65kg (counted wrong, supposed to be 70kg but felt heavy anyways)
1x70kg
1x75kg
1x80kg

Front Squat (Invictus)
2 reps 65%/75%/85%/90%/90%

Benchpress (Rhein Neckar)
8×4 45kg (80%)

Deadlift, no floor contact, normal grip, no magnesium
5/4/3/3/3/3/3 75/80/5x85kg

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