12. november 2013

A) FLEXIBILITY

  • 3 rounds
  • 10 Sit Up to Pikes
  • 10 Sit Up to Straddles
  • 20 Side Leg Swings on left leg
  • 20 Side Leg Swing on right leg

Pancake Split for 2 Minutes

B) WOD

  • AMRAP 10 Minutes
  • 1 Hang Clean + Front Squat 50/35 kg
  • 5 Toes to Bar
  • 3 Hang Cleans + Front Squats 50/35 kg
  • 5 Toes to Bar
  • 5 Hang Cleans + Front Squats 50/35 kg
  • 5 Toes to Bar
  • 7 Hang Cleans + front Squats ….
  • …..
  • for every dropping the bar 5 wall ball burpees at the end

 

 

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