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8th JUN 2015: Club La Santa Sport – session # 4

9 Jun

  

Pic: Yesterday’s beach WOD šŸŠšŸ¼

WOD

21-15-9 reps:

  • Kipping HSPUs
  • Push-ups
  • Dips

Time: 10:36 

Took it quite easy

Warm-up

3 x

  • 14 box jumps 20”
  • 14 air squats
  • 7 split jerks @ 2 x 12 kg DBs

Squat

Back squat (1 rep): just up to 100 kg to get warm

Barbell complex

Complex:

  • 1 snatch deadlift
  • 1 snatch pull
  • 1 hang power snatch
  • 1 snatch balance
  • 1 overhead squat

Performed @ 35-45-50-52,5-55-55-55-55 kg

WOD

Part # 1: 

EMOTM x 7 min:

  • 3 hang power snatch @ 40 kg
  • 3 burpees

1 min break

3 rounds:

  • 15 box jumps 20”
  • 15 burpees

Time: 4:44 min

Core

50 Russian twists @ 20 kg

Gymnastics

3 x

  • 3 negative ring muscle-ups (15 sec negative, video)
  • 10 meter lateral lunges
  • 20 sec L-sit ring hold

Mobility

Feet and wrists for 5-7 min

Strength

2 x 5 strict C2B chin-ups

Runing

3 km

That’s it!

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