Strength


 Back squat 

2 x 5 (60%)

2 x 4 (70%)

2 x 3 (80%)

2 x 2 (90%) 

every set do 5 strict pull ups


Rest 5 minutes then:


 Practice – Skills

every 90 seconds x 6 rounds 

3 toes to bar 

1 rope climb


 Rest 5 minutes then:


Conditioning:

Circle Training 

40 seconds ON / 15 seconds OFF 

3 rounds of: 

10/8 Assault bike calories  

15 pull ups  

40 battle rope


 Rest 3 minutes then:


3 rounds of: 

10/8 calories row 

20 ring row 

7 devil presses (17,5/ 10 kg.)


 Rest 3 minutes then:


3 rounds of: 

50 meters sled push 

20 Kettlebell swing 

2 rope climb


 Rest 5 minutes then:


Core

3 rounds of: 

30 russian twist 

20 side plank pulse 

40 bicycle crunch 

Cash Out

1 minute hollow hold  

 


 

Категории: WOD

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