15-07-2020
FITNESS
Strength
4 sets of
10 bent over row with a barbell
12 T raises
rest 1′ b2n sets
Skill: hang clean + jerk
Wod
For time:
20 burpees over bar
20 hang clean and jerk 60/40
20 cal bike
15 hang clean and jerk
15 burpees over bar
15 cal bike
10 burpees over bar
10 hang clean and jerk
10 cal bike
BURNOUT
AMRAP 9′
15/12 Calories bike
15 weighted sit ups
15 ground to overhead
REST 1′
AMRAP 9′
80 DU/160 SINGLES
15 burpees
12 wall balls
REST 1′
AMRAP 9′
250m run
20 ab mat sit ups
20 m.climbers
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