WOD 8/9/16
| Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Deadlift 5*5 weight from elements B) Back Squat 5*5*90% 5RM. C+D) Clean Pull 6*3*110% Clean (Or ask coach for specific instructions) MetCon: In teams of 2 perform for time 150 Wall balls P1- Wall balls P2- Deadlift hold 100/70kg (or ask coach for specific instructions) *ask coach for scaling options.
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| S&A WOD Speed Press Close grip bench press 8*3*50-70% MetCon: In front of running Clock 1min Clapping push ups 1min Straight leg sit ups 1 min Around the world with bumper plate 2min Clapping push ups 2min S. leg sit ups 2min arond the world with bumper plate 1min. … 1min. … 1min. … |