19-02-2020
FITNESS
STRENGTH
3 Sets of:
12 pendley rows with 2 kb
8 bench press
Team of 2
WOD
For Time
50/35 Cal Assault Bike
40 Hang Power Snatches 40/25
500m run
50/35 Cal Assault Bike
40 Power Snatches 50/30
500m run
50/35 Cal Assault Bike
40 Squat Snatches 60/40
BURNOUT
AMRAP 14
20 Hollow rocks
20 weighted sit ups
20 heavy russian twists
250m run
REST 2
AMRAP 14
20 leg lifts over medball
20/18 calories ski
20 sumo deadlift
20 mountain climbers
REST 2
AMRAP 2′
weighted plank
MOBILITY
FRONT SQUAT PREPARATION
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