10-10-2022

FITNESS

‘STRENGTH MONTH”

Every 2′ for 10′
back squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 clean pull + 2 hang power clean + 1 jerk

then

wod
Team of 2
Amrap 7’
250m run together
20 synchronized burpees
max clean and jerk 60/40

BURNOUT

AMRAP 6′
-12/8 cal row
-10 one arm thrusters

REST 1′

AMRAP 6′
-5 burpee box jump overs
-12 dips on box

REST 1′

AMRAP 6′
-30 du/60 su
-10 push ups

REST 1′

AMRAP 6′
-12 leg raises
-12 dual DB hang snatch