Monday WOD 24/8/15

Warm-up
2x 300m run
10 russian kb swings
2x 12 frontrack lunges
10 good morning
8 front squats
6 deadlift

Basic Strength
Deadlift (2×3)
2×9 45/45
2×7 50/55
2×5 60/85
2×3 @80% 97.5/100kg
*rest 1,5-2min between sets

Metcon (No Measure)
3x
10 one legged romanian deadlift each leg
10 floor wiper
1min work on hspu

Metcon (AMRAP – Reps)
amrap 16
max reps push ups
*everytime you fail during the push up, run 600m
40/30/23/42 = 135 RX

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