12-01-2023

12-01-2023

FITNESS

STRENGTH
Every 1:30” for 9 sets
set 1-3: 5 push press 65%
set 4-6: 3 push press 70%
set 7-9: 2 push press 80%

then

Emom 10′
3-5 weighted chin ups

then

Wod
2 sets of
Amrap 5′
50 du
7 hang clean 60/40
50 du
7 burpees over bar

rest 1′

second set the pattern is

35 du
3 hang clean 85/65
35 du
7 burpees over bar

BURNOUT

TEAM OF 2

FOR TIME

-1200m row
-50 hrpu
-50 push ups
-250m run together
-25 synchro burpees
-1200m row
-25 synchro burpees
-250m run together
-50 goblet squat
-50 air squat
-1200m row