Last Wod before my holidays… 22/7/15

7am class – definetely not my fav time… :O
Warm-up
3x 30sec su
10 sec du
squat routine
2x
7 squats
5 ring rows
3 push ups
ankle routine
2x
7 squats
5 ring rows
3 push ups

Basic Strength
Back Squat (7×5)
2×7 35/45
3×5 55/60
7×5 @75% 80kg
1×10 @55% 55kg
*rest 1,5-2min between sets

Metcon (No Measure)
4x
15sec hold ring support
15sec rest
15sec hold chin over bar
15sec rest
-2min rest-
4x
40sec work, 20 sec rest
chinese abs
push ups
leg raises
du/handstand hold

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