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12th OCT 2015: Gymnastics, hero WOD ‘Glen’ + BB

13 Oct

  

Training @ CrossFit Hellerup.

Gymnastics

1 hour session with coach Jonas.

  • Ring muscle-ups (strict): 3-3-2-2 reps

5 x

  • 3 HSPU progressions (strict, belly fazing box)
  • 4 rope pull-ups

3 x

  • 5 dips
  • 5 scapular push-ups

3 x

  • T2B/core 5-5-5 reps
  • 30 hollow rocks

5 x

  • Handstand hold to walk to hold
  • Pistols: 5+5 reps

Lifting

  • C&J (2+2 reps): 55-55-55 kg
  • Back squat (10 reps): 60-60-65 kg

Gymnastics

  • Strict C2B pull-ups (bands for volume): 10-10-10 reps
  • Ring MU progressions

WOD

‘Glen’

For time:

  • 30 C&J @ 40 kg
  • 800 m run
  • 10 rope climbs
  • 800 m run
  • 100 burpees

Result: 29:41 min

BB

Shoulder strength (5 exercises). First day on the BB program.

Finisher

4 x handstand hold on kettlebells

Biking

20 km

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