WOD

08.05.19

WARM UP

General & Specific

STRENGTH

Back Squat – 6-5-4 3-2-1 reps – Every 90” @ climbing weight

WOD

Perform 90” ON, 90” OFF x 5-6 intervals

12 KB Swing @32/24 kg

10 M / 8 W Calories Row or Bike

6 Knee to Elbows

+

max reps Push Ups

WARM UP

General & Specific

STRENGTH

Back Squat – 6-5-4 3-2-1 reps – Every 90” @ climbing weight

WOD

Perform 90” ON, 90” OFF x 5-6 intervals

12 KB Swing @24/16 kg

10 M / 8 W Calories Row or Bike

6 Knee to Elbows

+

max reps Push Ups

WARM UP

General & Specific

STRENGTH

DB Bulgarian Split Squat – 10-8-6-4  reps – Every 90” @ climbing weight

WOD

Perform 90” ON, 90” OFF x 5-6 intervals

12 KB Russian Swing

8 M / 6 W Calories Row or Bike

6 Knee Raises

+

max reps Push Ups

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