a) movement prep
amrap 5min
10 prisoner good mornings
8 samson stretch
6 handwalks
b) strength
4 sets
10 db/kb split stance rom deadlift/side
20 db/kb alt renegade row
60"rest
no equipment prisoner good mornings, alt high plank to sideplank on hands
c) conditioning
6 rounds
for time
12 alt db/kb snatches
12 single arm db/kb overhead lunges
no equipment push ups, jumping lunges
Video-WOD (snatches, overhead lunges): 9:39 (20kg kb)
Video-WOD (snatches, overhead lunges): 8:15 (16kg kb)
7:11 (10kg db)
06:30 14 KG DB
8:21 @ 15,5kg 😳
7:43 10kg DB (Lunges ohne DB wegen Knieschmerzen)
7:30 with 10kg
7:41 (15kg DB)
8:23 (23,5 kg DB)
7:37 (10kg DB)
6-39
6:30 (20kg db)
7:50 (10kg)
6:36 (10kg DB)
7:35 (15kg db)
13:21 22,5kg db
6:53 mit 12,5 kg db
8:37 mit 20 kg db
Manja: 7:07 mit 7,5 kg db
8:20