1. 10m Low Squat walk with double KB in FR
2. 8 One Arm KB row on Paralett
3. 5 L-Sit to Push up position
3sets:
8 Alt. Double KB Strict Press (each)
20m Bear Crawl
Then
8 Alt. Bent over rows with Double KB
15 Bent over Flys (with 5sec pause every 5th rep)
3 rounds:
6-10 Weighted Sit ups + 6-10 Candle Sticks
then
30sec Side plank (R+L)
100m Heavy Farmers walk
30sec Side plank (R+L)
10-5-10
go as heavy as possible with good form for each set
3 rounds of:
20 FR rev. lunges (52,5/35kg)
10 C2B
60 DU´s
- 7min cap -
3 sets of:
10-15 Hollow rocks
20m single arm Farmers walk (pro arm)
15 pull aparts
Find 1rm ohs
Find 1rm
For time
30 powersnatch
30 ohs
15
15
Tc 6
Air Bike
5sets:
5sec ME
10sec moderate/recovery
5sec ME
10sec moderate/recovery
5sec ME
10sec moderate/recovery
5sec ME
10sec moderate/recovery
1min rest between sets
18min AMRAP:
2,30min Bike
400m run
35 DU`s
*After the first set you have to match your cal number in the following sets with a tolerance of +/- 2cal. For every cal outside the tolerance you have to do 10 Burpees after the WOD