WOD 22/12/2017

A. Strength
in 10 min work up to your heavy 5 RM Deadlift

in 5 sets for 15 minutes:
Deadlift 5-6 reps
rest 30 sec
allout reps Ring Dips (advanced) / stationary Dips (intermediate)
rest 60 sec

B. Conditioning for quality:

3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (20/15)
30 Abmat Sit-Ups
40 Banded Good Mornings

C. Corework
5 sets of weigthed partner planks
30sec on 30 sec off
(40kg/20kg)

 
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