28-07-2023

FITNESS

CORE STRENGTH
21-15-9
strict knees to elbows
v-ups
slow mountain climbers on rings

* after every set 45” weighted plank

WOD
team of 2
A. 100 cal ski
* every 3′ inclunding 0:00
12 synchro burpees

B. 100 cal row
every 3′ inclunding 0:00
12 synchro A block jumps

BURNOUT

TEAM OF 2

(A)
Amrap 15′
(I GO YOU GO)

-10 leg raises
-10 box jump overs
-5 dual db hang squat clean
-5 dual db hang snatch

(B)
For Time

-60/50 calories row
-30 synchro single arm hang snatch
-30 synchro goblet squat
-60/50 calories row
-30 synchro burpees
-30 synchro thrusters

LEVEL 4

Strength
EMOM x 6min
ODD: 4 x Front Squats+ 4-6 x Front Rack Reverse Lunges
EVEN: 40sec Plank Hold

Workout
For Time
3 Rounds of
5 x Pull ups
15 x Hang Power Snatches
30 x Squats
100 x Single Unders