WOD 27/10/15

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27/10/2015 – ICKE 1
Warm-up
2x
20 jumping jacks
10 kb swings
10 kb rdl
30sec kb good morning stretch

3x
30sec work on du
20sec rest

2x
10 front rack lunges
5 deadlifts

(20min)
Basic Strength
Deadlift (3×1)
2×5
3×2
3×1 @90%

*rest 2min

(20min)
Metcon (No Measure)
4x
45sec work, 45sec rest
I. max reps ring rows
II. max reps push ups

(15min)
Metcon
Metcon (AMRAP – Reps)
for reps

I. squats
II. burpees
III. russian twist 20/12
IV. rest

1st rd: 30sec
2nd rd: 1min
3rd rd: 1,5min
4th rd: 1min
5th rd: 30sec

(25min)

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