WOD 26/9/16
| Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift 5*5*90% 5RM. C+D) Deficit (15kg plate) clean pull to the knee (use straps!!!) 2-2-2-2-2-2 MetCon: 5RFT 30 DU 15 OHS A) SU-Goblet Squats 16/12kg B) DU by ability- 30/20kg C) DU-45/30kg D) UNBROKEN DU- 60/40kg |
| S&A WOD ME Press Floor Press 3-3-3-3-3 Weighted Push ups 4*8-10 Svend press 3*12-15 Triceps ext. 100 reps in any order |