Saturday 16/1/16

I love the early morning wods. This Saturday I also went back to the gym for an afternoon training. The fun is back… 😉

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press e2mom 20
I. 2 strict press
II. work on pull up / t2b
*find working weight in first 10min and stick to that weight
I worked on my strict pull ups, so I don’t have to do them in the afternoon. I did sets of 7 and 5. Strict press I went up to 42kg:

last 5 sets:
2 Shoulder Press | 35 kg
2 Shoulder Press | 40 kg
2 Shoulder Press | 41 kg
2 Shoulder Press | 42 kg
2 Shoulder Press | 42 kg

amrap 12
30 burpee box over
25 dl 60/40
20 burpee box over
15 fsquat 60/40
10 burpee box over
5 clean & jerk 60/40
amrap pistols
RX + 94 pistols

AFTERNOON

4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg

2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 46 kg
2 Push Jerk & Split Jerks | 46 kg

2 3 Position Cleans | 42 kg
2 3 Position Cleans | 46 kg

Every 1 min for 20 mins, alternating between:
4 One Arm Dumbbell Snatch (Alternating)s, 20 kg
1 Seated Legless Rope Climb

Partner WOD (not timed)
Chipper: Rows, Rows, Burpees, and 17 more : 0 secs | Rx’d
Row, 800 m
3 rounds
50 Burpees
50 Wall Balls
3 rounds
40 GHD Sit-ups
40 Handstand Push-ups
3 rounds
30 Kettlebell Clean & Jerks, 16 kg
30 Kettlebell Walking Lunges, 16 kg

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