Saturday Partner WOD

I just love my Saturday mornings at the box with my wod partner in crime. He is the perfect workout match… 🙂

Afterwards I decided to take a rest and did not go back to the gym: great coffee, yummy food and little bit sightseeing in Berlin…

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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”
10 thruster 42.5/30
5 bar muscle ups
20 power snatch 42.5/30
10 c2b pull ups
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…)

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…

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

WOD 24/11/14

1xdu ladder
2x 7 wall balls & 4 push ups

Clean + Jerk
5 clean deadlift
5 clean high pull
5 front squat
5 clean
5 split jerk

Clean and Jerk e2mom 20
2×5 25 30
2×4 32.5 35
3×3 40 45 50
3×2 52.5 55 57.5
*increase every set by 0-7,5kg

Metcon emom 10
I. 2x 2position hspu (deficit if possible)
Not good at them, did 4 sets without ab mat but kipped up
II. 3 strict hspu (deficit if possible)
with ab mat

Metcon amrap12
50 du
40 wall balls
30 c2b pull ups
20 burpee box over with kb 32/24
30 c2b pull ups
40 wall balls
50 du
RX 170 reps