Wednesday 12/8/15

My first real day back, after doing the wod yesterday, today was a bit more serious… Even I decided not to do too much after the class because I still felt a bit tired and did not want to start the weightlifting stuff to early. I did 50 strict pull ups, practiced some Handstand Push Ups, worked a little on my Handstand Walk, did 11 strict muscle ups and finished up with 100 GHD Sit Ups.

Warm-up
1x300m run
squat routine
ankle routine

3x
7 squats
5 ring rows
3 push ups

Basic Strength
Breathing Squat (1×2)
Deep breath in the bottom position
2×5 35/55
2×4 60/65
2×3 70/75
2×2 80/85 I failed my 2nd 85 kg- did it again, was okay
*work up to a heavy set of 2
*rest 1,5-2min between sets

Metcon (No Measure)
3x
2:30min work on gymnastic kip for t2b or pull ups
2:30 run/row

Metcon (No Measure)
4x
40sec work, 20sec rest
I. around the world
II. superman medball throw

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