Saturday Double Day… :)

I went to the 9am class because I checked the wod before and there were bar muscle ups – my weakness – so I had to go and practice them.

Warm-up 2x
15m bear crawl
15m lunges
15m crab walk
15m walk up to toes

snatch position plax
3x snatch & 3x ohs

coordination drill- 2min catch reaction

Metcon (Time)
in teams of 2 “u go, i go”
3rft
10 thruster 42.5/30
5 bar muscle ups
2rft
20 power snatch 42.5/30
10 c2b pull ups
1rft
30 c&j 42.5
15 pull ups

The wod took kinda long, about 29:04 minutes. My partner was strong but she needed more time to do her reps. But I also have to say my bar muscle ups were not the fastest, I had to do singles because I still can not link them together… Mmh, I am not practicing them too often… 😦
——-
Afternoon Session – Misfits

Warm Up
1600 m run
2km row

6×2 Hang Power Clean (high catch)
45/50/55/3x60kg (I’ve done better…)

WOD 1
3 rft
10 C&J (47.5kg)
10 feet HSW (I tried around 10m)
75 DU
10 feet HSW
It took forever… My hsw attempts were interesting 😉 and the c&j felt heavy…

WOD 2
100 push ups for time
– each time u break, sprint 200 m
RX 30/20/20/30 9:42

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