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26th AUG 2015: WOD (thrusters/run), lifting + gymnastics

26 Aug

  

  

Morning check at Physical-Movement by sweet Annika (my prehab has really paid off) followed by training with first Pia and then Lars @ CrossFit Hellerup.

Pic: German hang (2 grip variations).

Warm-up

  • 400 m run
  • 20 steps OH walking lunges @ 2 x 15 kg DBs
  • 10 strict pull-ups
  • 10 ring dips

Skills

10 min skin the cat in the pull-up bar practise + german hang (both grips).

Lifting

  • Back squat: 7 x 3 reps @ 80 kg
  • Deadlift: 7 x 3 reps @ 87 kg
  • Bench press: 7 x 3 reps @ 52 kg

WOD

3 rounds for time:

  • 15 thrusters @ 35 kg
  • 400 m run

Result: 7:40 min

Thrusters unbroken. 

Skills

3 rounds (not for time):

  • 10 1-legged box jumps (right) 19”
  • 10 1-legged box jumps (left) 19”
  • 60 sec accumulated free handstand hold
  • 5 skin the cats (rings)

Biking

30+ km

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