Monday WOD 29/9/14

Transition Week
Warm-up
15m bear crawl
5 squats
5 hollow rock
15m lateral bear crawl left
5 squats
5 hollow rock
15m lateral bear crawl right
5 squats
5 hollow rock

3x
2 turkish get up each arm

(25min)
Basic Strength
Turkish Get Up (3-3-3-3-3)
*5×3 each arm
*no rest between left and right arm
*exactly 1min rest in between sets
*try to increase weight after each set
I started with 12kg, switched to 16kg with my right arm in round four and tried 16kg right and left arm round five. I was able to do 2 1/2 with my left arm but then I had to stop because I wasn’t stable anymore, still not too bad. Only thing that worries me, my left mar hurt a bit during some moments, the same pain I already had in Shanghai …. :/
(15min)
Metcon (AMRAP – Reps)
amrap 1
strict ring dips
2min rest
amrap 1
push up to elbow
2min rest
amrap 1
strict push ups
13/15/23

Metcon
1000m Row (Time)
Max Effort 1000m Row
4:03 min
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