warm up
10 samson stretch
5 handwalks
5 down dog & seal
10 twisted cross
10 dynamic bridge
10 hip crossover
WOD
a) 3 unbroken sets
30sec plank ups
30sec top of push up hold
30sec shouder tabs
30sec arch hold
30sec hollow hold
60sec rest
b) support your local box
amrap 10min
10 squats
9 right hand db snatch 22,5/15
10 push ups
9 left hand db snatch 22,5/15
if you havent a db, use another odd object
5+29
3.5kg
pushups scaled
6+20
6+34 (Manja 3+28)
7+12 (10kg db)
7+12 (10kg db)
8
7+37 (10kg db)
7+4
6 scaled
7+21 (odd object ?)
7 (8kg db)
8+16 24 kb
7+27 (4kg aerobic hantel ?)
7+10 (20kg db)
7+5 (4kg)
9+1, 16kg KB
6+ 2 11 kg sc Push ups
8 16kg
8 mit 4 kg
7 + 13 (ca. 4 kg odd object)
7+37 10kg
7 + 35 5 kg
7+2 (scaled)
308 kB 8kg
6+16
6+15 (6 kg kb)
Gewonnen hat Kommentar Nr. 10: Anja!
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