WOD 2018/09/19

September 19, 2018

 

Warm Up:

30 m Bear Crawl

30 m Active Samson

30 m Spiderman

30 m Inchworm

15 Calorie Row–Focus on form

5 Straight Arm Shrugs

5 High Pulls

5 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

2 Power Cleans

Strenght: Back Squat 2 rep x 5 setst @ 90% 1rm 

5 second descent, 1 second pause at bottom

Wod: 3 rounds f.t.

60 air squat

21 Cal row

15 Hang power Clens ( 70 - 40 kg)

 

 

 

 

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