WOD 29/8/16

 

Strength: Back Squat + Handstand by personal Program.

A) Back Squat 5*5 weight from elements
B) Establish 5RM Back Squat
C) Establish 2 RM Back Squat.
D) Establish 1RM Overhead Squat

MetCon: 12min AMRAP
400m run
21 Air Squats
12 Deadlifts

A) Ask Coach for specific instructions.
B) 60/40kg
C) 85/50kg
D) 105/70kg.
S&A WOD

ME Squat

Front squat 4-4-4-4-4-4

Front rack kb lunges (steps) 4*6-8

Bent over rows 3*10

Glute bridges 100 reps in any order