WOD 27.11.2017

PERFORMANCE

STRENGTH

Backsquat

 

3 Rounds:

3 reps @75%

2 reps @80%

1  rep  @85%

Rest 1 Minute

 

CONDITIONING

AMRAP5

15 Air Squats

10 Pushups

5 Burpee Box Jump Overs 24/20

 

Rest 2 min

 

AMRAP5

15 Ring Rows

10/7 Calorie Row

5 Thrusters 75/55

FITNESS

STRENGTH

 

3 Rounds:

40sec Wall Sit

20m Goblet Walking Lunges 25/15

10 Box Jumps

Rest 1 Minute


 

CONDITIONING

AMRAP5

15 Air Squats

10 Pushups

5 Burpee Box Jump Overs 24/20

 

Rest 2 min

 

AMRAP5

15 AB Mat Situps

10/7 Assault Bike Calories

5 Wallball Shots 8lbs

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