Kraft:
Stoßen WKÜ: 70% X 4reps , 72% X 4reps, 74% X 4reps.
Alle 3 Minuten 1 Satz. Warm-up Sätze: 1X5reps@40%, 1X5reps@50%, 1X5reps@60%.
Pause für Warm-up Sätze nach Gefühl. Bei nicht rundem Gewicht immer runter rechnen!
WOD:
A)
3 Sets of Max reps Push-ups with 2-0-2 Tempo
(starting from the plank, 2 seconds down, 0 seconds hold, 2 seconds up)
No bouncing allowed! 60 Seconds break between Sets
B)
21-15-9 reps for time of
American Kettlebell-Swings (M32/W24)
Toes to bar
Time-Cap 10 Minutes