WOD

28.11.17

WARM UP

General & Specific

WOD

6 Intervals 2ON, 2OFF

Intervals 1-3-5 perform:

250mt M / 200mt  W Row

12 Over the Bar Burpees

max reps Front Squat @115/75lbs

Intervals 2-4-6 perform:

200mt Run

12 Front Squat @115/75lbs

max reps Over the Bar Burpees

WARM UP

General & Specific

WOD

6 Intervals 2’ ON, 2’ OFF

Intervals 1-3-5 perform:

250mt M / 200mt  W Row

8-10 Over the Bar Burpees

max reps Front Squat @95/65lbs

Intervals 2-4-6 perform:

200mt Run

8-10 Front Squat @95/65lbs

max reps Over the Bar Burpees

WARM UP

General & Specific

WOD

6 Intervals 2’ ON, 2’ OFF

Intervals 1-3-5 perform:

200mt M / 100mt  W Row

8 Burpees

max reps KB Goblet Squat

Intervals 2-4-6 perform:

100mt Run

8-10 KB Goblet Squat

max reps Burpees

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