14-02-2023

FITNESS

SKILL : ROPE CLIMBS

CORE STRENGTH
3 SETS OF
20 hollow rocks
20 weighted sit ups
10 around the world

WOD
Emom 20′
1. 15 swings + max burpees
2. rest
3. 2 rope climbs + max du
4. rest

BURNOUT

TEAM OF 2
20 sets:
(1:30′ on – 1:30′ off)

*with dual DB’s complete a complex*

-5 deadlifts
-5 push ups on db’s
-5 hang clean
-5 push press
-5 hang clean
-5 deadlifts

*in the remaining time:
max reps burpees box jump overs