WOD 2019/09/17

September 17, 2019

 

Warm Up: 

200 meter easy run

10 push up to down dog

200 meter moderate run

30m active samson

200 meter fast run

30 m spiderman

With kb

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Warm up front squat

Strenght: Front squat

2 sets x 4 reps @70%

2 sets x 3 reps @80%

2 sets x 2 reps @ 90%

Wod: 3 Round F.T.

27 cal Row

21 Power Clean ( 60 -40 kg)

15 burpees pull ups

 

 

 

 

 

 

 

 

 

 

 

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