WOD

16.04.18

WARM UP

General & Specific

WEIGHTLIFTING

Squat Clean & Split Jerk – 15’ to find 1RM

WOD

8’ AMRAP of:

8 M / 5 W Calories on Assault Bike – 12 M / 8 W Calories on Rower

16 KB Swing @24/16kg

WARM UP

General & Specific

WEIGHTLIFTING

Squat Clean & Split Jerk – EMOM 12′-15′ – 1 rep @climbing

WOD

8’ AMRAP of:

6 M / 4 W Calories on Assault Bike – 8 M / 6 W Calories on Rower

12 KB Swing @24/16kg

WARM UP

General & Specific

WEIGHTLIFTING

Hang Power Clean + Front Squat + Push Press – practice for 15′

WOD

8’ AMRAP of:

45″ on Assault Bike or 45″ on Rower

10-15 KB Russian Swing

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