WOD - Samstag

Workout of the day


Skills

SDHP


Strength

Back Squat

A) Work up to a heavy set of 3

B) 3 rounds of:

3 reps @ 3RM

10 reps @ 50%


WOD

Hero

“FILTHY FIFTY”

50 Box jumps  60 cm
50 Jumping pull-ups
50 Kettlebell swings 16/12 kg
50 steps Walking Lunges 
50 Knees to elbows
50 Push press 20 kg barbell
50 Back extensions
50 Wall ball shots 20 Pfund / 10kg
50 Burpees
50 Double Unders / 150 Single Unders

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