Monday 091228

SWOD:

Squat 5x1
Press 5x5 (set new PR)

Heb deze oefeningen weer om en om gedaan met telkens 2-3 min rust.
Wilde 5 sets met 130Kg squatten en 5 sets met 49KG pressen, maar dat zat er gisteren niet in.
Daarom het volgende:

Squat: 1x120; 1x122,5; 1x125; 1x127,5; 1x130
Press: 2x49; 5x45; 5x45; 5x45; 5x46

DWOD:

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

Heb het roeien vervangen door Sumo Deadlift High Pulls met lege 20Kg stang vanaf ene 20 cm verhoging. 10m roeien = 1SDHP

Score:

33
31
32
33
34
32
33
33
35
36

Totaal 330