Benchmark WOD Diane: For time 21-15-9 Hand Stand Strict + Dead lift RX 100 kg. (Time Cap 8 min) 2 min Rest, then 1500 m Run + 100 DU.
Endurance WOD:
Tabata this
1st DU, 2nd Echo Bike, 3rd Burpees 4th Ski Erg
2 min Rest between Sets
Push session
12-10-8-8 bench press
4x S.S 10 chicken press dumbbell +10 dumbbell shoulder press
3xS.S 10 incline fly +10 dumbbell overhead ext
3xS.S 12 trx tricep ext +8/12 trx/swiss ball knee tack
Full body
A1.3/4 set of: 10 bent over barbell row 10 Db clean n press
A2.3/4 sets of : 10 Front rack squat 12 kB swings
A3.3/4 sets of: 8-8 Reverse lunges 8-8 Cossack squat
A4.3 sets of : 10 cal skierg 10 push ups 10 goblet squat 10 ring rows
A5. 3 sets of: 10 vups 10 bicycle abs 20’’ /30’’ L sit hold
