WARM-UP
5 Box Jump
10 Push Press
10 Air Squats
5 Cal Row
10 Push Press
10 Air Squats
5 Cal Row
STRENGTH
1-2-3-4-5
10 Push up
20 Box Jump
30 Air Squats
400 Run
500 Row
10 Push up
20 Box Jump
30 Air Squats
400 Run
500 Row
WOD
Poker 20 min
Dimond- TTB
Heart- Push Press (45/35)
Club - Air Squat
Spade- Cal Row
Joker- 25 Wall Balls
OLY
Power Clean
2@60%
2*65
2*70
2*75
Clean Pulls
2@75%
2*80
2*80
2*85
2*85
F. Squats
3@60%
3*70
3*75
3*80
3*85
3*85
3*85
Power Clean
2@60%
2*65
2*70
2*75
Clean Pulls
2@75%
2*80
2*80
2*85
2*85
F. Squats
3@60%
3*70
3*75
3*80
3*85
3*85
3*85
No comments:
Post a Comment