WOD 9/3/15

Date
Program
09/03/2015 – ICKE 1
Warm-up
1x
du ladder

2x
12 lunges
9 hollow rocks
6 ring rows
3 box jumps

(15min)
Basic Strength
3x max reps strict pull ups (AMRAP – Reps)
3x
max reps strict pull ups
*rest exactly 1min in between sets
*this is a test. stick to the standards and do your best.

(10min)
Split Jerk (1×2)
3×4
3×3
3×2

*work up to a heavy set of 2
*rest 1-2min

(20min)
Metcon
Metcon (3 Rounds for reps)
6min
max distance row
1479m
1min rest
3min
max reps du
193 or 203
1min rest
6min
max distance run
around 1300m

(15min)

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