WOD 13/9/14

Warm-up
2min row
2min run
3x
4 dl with barbell
6 good mornings
8 kb snatch (4 each arm)

Basic Strength
e30sec for 12min
I. 4 strict ring dips
II. 4 strict pull ups/2 negative pull ups

emom 14
4 deadlift
*choose starting weight and increase weight every 3rd minute
*concentrate on form
last set 82.5kg

Metcon
amrap 13
300m run
16 t2b
8 kb snatch (4 each arm) 32/24
4 rounds plus run plus 6 T2B Push press (16kg) instead of KB press

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s