Wednesday 8/9/16

Today I did not do the misfits wod, I ll do it tmw, instead we tried one of the wods for our next box competition in two weeks. This time I won’t take part- I am still not in a competition mood, instead I’ll help and assist on that day. There will be teams of two, male+female, a scaled “fun” division and a rx division. The wod we tested was a nice one, short, not too intense.

Afterwards I took part at the regular class:

Warm-up
300m run
20 – 15 – 10 – 5
hollow rocks
single leg romanian kb dl each leg
kb swings

Basic Strength
Deadlift (1x Max)
5min warm up
1×5 @70% 90kg
1×3 @80% 100kg
1×1+ @90% 2+1 106 kg, slowly coming back
1×15 @55% 10/5 65kg

Metcon (AMRAP – Rounds and Reps)
amrap 17
5m plate push 20/15
10 push ups
15 plate g2o 20/15
11+16

buy out
100 sit ups, 15 strict pull ups – I have to work on my pull ups, they already feel more shitty 😦

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