Strength 

Bench press


3 x 5 (60%)

3 x 4 (70%)

3 x 3 (80%)

3 x 2 (90%)


 Rest 5 minutes then:


 Practice 

10 minutes 

Handstand walk 


10/8 Assault bike calories  

15 wall balls (9/6kg.)

20 overhead  lunges with plate 


Rest 3 minutes then:


3 rounds of: 

10/8 calories  row 

20  dumbbell bench press

8 burpee box jump over


Rest 3 minutes then:


3 rounds of:

20 dips 

20 push ups hand release 

15 chin ups 


Rest 3 minutes then:


Core 

20-15-10 

only left side 

side plank pulse 

20 seconds star plank 

only right side 

side plank pulse 

20 seconds star plank 

Cash Out 

50 russian twist 

1 minute plank 


 

Категории: WOD

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