WOD Friday29/1/16

Wohoo, Friday, one week holidays…, so happy – extra time to train and to relaxxxxxxxx….

Warm-up 3x
1min plank
30sec side plank each side
2x
2:00min reach the wall
2:00min ball juggling

2x
14 I’s
12 T’s
10 Y’s

Basic Strength
Turkish Get Up
5min work on tgu
5×5 tgu (16kg)

Metcon
Max Effort 500m Row
It was horrible,one of my worst wods… 1:46 min, it just hurts…

Saturday Morning 9/1/16

Because of the new schedule the first class starts at 9 am, a little earlier but I still prefer going at this time. On the one hand I normally wake up around 8 am anyways and on the other hand I have a longer break between my morning and afternoon session. This Saturday I decided to take off my afternoon because I still felt kinda sore and unmotivated. I thought I need something more fun for that day and wanted to go playing squash. But my friend got sick and so we decided not to go, just having breakfast and a nice lazy afternoon…

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Basic Strength
Turkish Get Up (5×1)
e2mom 20
I. 1 tgu presses each side
II. work on pull up / t2b

Metcon amrap 9
3 s2o 50/35
3 c2b pull ups
6 s2o
6 c2b pull ups

RX 121 reps

Friday Holiday WOD 3/10/14

Warm-up
2x
7 squats
7 scapula push ups
7 hollow rocks

3x
1min partner squat balance
1min wheelbarrow balance (each partner 30sec)

3x
2 turkish get up each arm

Basic Strength
emom 12
I. 1 turkish get up each arm (16kg)
II. 8 bottoms up kb press each arm (8kg)
III. 15sec active hold
*use heavy kb for tgu
*use light kb for press

Metcon
4 rds amrap 3
21cal row
15 pull ups
9 thruster 45/30
amrap burpees

rest 3min between each set
RX 193
8/3/0/2

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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