Tuesday, 7 June 2016

20160607

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's



WOD 1
10 minute time cap
21-15-9
Calorie row 
Burpees over the rower
Box Jumps 24/20”


6 minutes rest 

WOD 2
10 minute time cap
30-20-10-ME Wallballs
Wallballs 9/6kg
Sit ups

200m run every time you drop the WB
and after each set of wallballs

6 minute rest

WOD 3
10 Minute AMRAP
15 Russian Kettlebell swings 24/16kg
15 Push ups
15 Squats 

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