02-05-2023

FITNESS

Skill: rope climb

progressions and strength
3 sets of
5 seated rope pulls with legs/ 1 rope climb
10 ring rows or 5 strict pull ups

WOD
emom 24′
1. 2-3 rope climbs/3-4 seated rope pulls
2. 12-15 cal ski/rows
3.15 box jumps over
4. rest

BURNOUT

TEAM OF 2
(I GO YOU GO)

6 sets each:

-16/12 cal row
-70 du/140 su
-16/12 cal row

tabata: plank/v-ups

LEVEL 4

Strength
EMOM x 6min
ODD: 6 x Front Squats
EVEN: 40sec Plank Hold

Workout
Team of 2
AMRAP 14min
20 x Deadlifts
30 x Push ups
40 x Box Jumps
100 x Single Unders