WOD 08/06/18



1.

warm up

3 rnd not for time

15 cal ski erg

10 iperex

10 steps

10 shoulder press db @10/7


2.

deficit dl snatch grip rest: 2'

4-4 @ 75%

2-2 @85%


rest:3'

3.

front squat rest: 2'

12 no arm @40%

10 (3" floor) @60%

8 (2" floor) @70%

6 @80%




rest:3'

4.

shoulder press rest.2'

8 @60%

6 @70%

4 @80%


at all repetitions 20'' HS isometric


rest:5'

5.

for time

15-12-10-8-6

dip ring

cal bike

30 du


rest:3'

6.

curl bar rest:1'

6 x 6 set



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