90 min

WU for 10 min: assault bike, HSPU, strict T2B - 7 HSPU rxd! :)

A. Skillwork: HSW practice for 15 min
MU practice for 10 min

B.1. Shoulder press 1 RM
B.2. 5 x 1 rep @ 90 % of 1 RM

CF Jkl WOD lauantai 19.12.2015

C.1. Push press 3x10 reps
C. 2. 15 reps of russian twists after each set 10 kg

D. 6 min AMRAP of:
1,2,3,4,5... reps
Ring dips
Burpees

Result: 6+1 = 43 reps

E. 3 sets of:
Evil wheels x 10 reps
Strict seated DB press 8x20 8x20 10x15 lbs
Ring push up x 6 reps