Tuesday 13/12/16
A. WARM-UP
-walking lunges
-knee up high lunge walk
-walking inchworm
-heel walk
-butt kicks
-Carioca with a step over
-scissor runs
B. E3M FOR 15MINS
200m sprint + 50 Dus (100 singles)
C. WOD – Ascending ladder until failure with 1 minute time cap
Deadlift
Pull up
(for example: 1st min: 1 DL + 1 pull up, 2nd min: 2 DLs + 2 pull ups, 3rd min: 3 DLs + 3 pull ups, etc… , until failure)
(RX: 100kg/60kg , Sc: 40kg/25kg)