WOD 29.11.2022 –

Strength 

Bench press 

3 x 5 (60%)

3 x 4 (70%)

3 x 3 (80%)

3 x 2 (90%)

Practice 

10 minutes 

Double under

Conditioning:

Circle Training 

40 seconds ON / 15 seconds OFF 

3 rounds of: 

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

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