WOD 1/10/14

01/10/2014 – ICKE 1
Transition Week
Warm-up
3x
9 double russian kb swings 12/8
11 scapula pull ups
13 frontrack lunges with broomstick
3x 5 pistols each leg

Basic Strength
5x
20sec passive hang
10sec active hang
30sec rest

Front Rack Lunge (10×6)
e1:30mom 15
6 front rack lunges (3 each leg)
*increase weight every 2nd set
last set 47,5 kg, felt okay, could have done a bit heavier…

Metcon (AMRAP – Rounds and Reps)
amrap 12
3 pistols each leg
6 strict hspu with ab mat
12 double russian kettle bell swings 24/16
RX 5+6

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