WOD 20/6/16

/in /by

 

Strength:

A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM

C) Front Squat Establish 2RM
D) Back Squat establish 2 RM

MetCon:  In front of running clock perform for reps
1 min Deadlift

1 min Air squat
1 min Push Ups
2 min DL
2 min Air Squat
2 min Push ups

A) 16/12kg KB swing-HRPU
B) 60/35 kg DL-HRPU
C) 90/50kg DL- HSPU
D) 115/70kg DL-Alt. pistols- Strict HSPU
S&A WOD
GERMAN VOLUME SQUAT Party

Back squat 10*10*60-75% ME (rest 60-90 sec between sets)
Good mornings 10*10 (rest 45 sec. between sets)