22.7.16
Warm up Run & mobility STRENGTH 3R max effort s. hspu/push up WOD EMOM 16′ a) 6-8 chin up b) 20 DU c) 10-12 pistols d) 10-12 burpees Stretching
21.7.16
Warm up Run & mobility AMRAP 12′ 3 pull up 3 air sq 6 pull up 6 air sq 9 9 Stretching
20.7.16
Warm up Run & mobility WOD for time 10-9-8-7-6-5-4-3-2-1 front squat press DL Stretching
19.7.16
Warm up Run & mobility STRENGTH 15′ find 1RM sq snatch WOD 21-15-9 burpees wall ball 9/6 kg Stretching
8.7.16
Warm up Run & mobility 16.2 is: 7 minute AMRAP of: 5 squat clean 10 toes to bar (knee raisers scaled) 15 kettlebell swings 20 double unders (40 single unders for scaled) Stretching
7.07.16
WARM UP Run & mobility STRENGTH 5x 1+1 hsc + fs AMRAP 8′ 10 burpees 10 box jump STRETCHING
6.07.16
WARM UP Run & mobility cap time 24 BUY IN 2500m run 100 air sq 75 du 50 t2b 25 f.r.kb lunges 24/16 STRETCHING