WOD - 09. Juni 2016

Warm Up:

 

2 Rounds of:

10 Air Squat

10 Jumping Jacks

10 Push Ups

10 Mountain Climbers

10 Burpees

 

1 Round of:

500m Row

 

A: Barbell Complex

 

1-2-3-4-5-6-7-8-9-10*

Cluster (135/95)

Back Squat (135/95)

OH Squat (135/95)

 

*versucht den complex wie folgt zu machen, ohne die Stange loszulassen!

1 Cluster - 1 Back Squat - 1 OH Squat - REST

2 Cluster - 2 Back Squat - 2 OH Squat - REST

.......

 

B: Workout of the Day

 

5' EMOM

even: 10-15 Wall Ball

odd: 5 Burpees + 5 Clapping Push Ups

 

Rest - 5 min

 

5' EMOM

even: 5 Pull Ups + 5 Toes To Bar

odd: 10-15 Sit Ups