Monday 28/11

Finally back in the box and when I checked the programs I saw it is transition week…, damn…, So today’s wod was kinda no wod…, so I decided to do the bodyweight class before, which was running and because I am not good at it, I decided to take part, afterwards I did the class and weightlifting. Sounds like lots of stuff but actually was not… I miss open gym times at night…

Warm-up
– missed it, just ran 300m

Metcon
amrap 3: hollow rocks

amrap 3: lunges

amrap 3: max effort plank (unbroken)

amrap 3: squats

for time:
400 m run
1 min rest
800 m run
2 min rest
1,200 m run
3 min rest
1,600 m run
—————
Warm-up 3x

300m run
30 DU
I only ran once because I was still sweaty and it was really cold, I did assault bike instead

Clean + Jerk 2x (only barbell)
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Metcon (No Measure) 2x
40sec work, 20 sec rest
I. hollow rock
II. superman halo
III. ghd sit ups
IV. plate wood chopper
V. superman medball throw
VI. kb russian twist
VII. lateral medball throw

Metcon (No Measure)
card relay
This is what I do with my kids…, team wod, one runs, looks for a special card, comes back, next person runs…
—————-
6×6 strict pull ups
——————
Weightlifting
– snatch work

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