08-11-2021

FITNESS

skill:push jerk

STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
increase weight from previous week

Wod
Team of 2
for time
1000m row/3km bike
then
*6 rounds each ( i go you go )
5 power clean + 5 hang squat clean 60/40
30 du
then
1000m row/2km bike

cap:23′

*After 3 rounds (each) increase weight
RX:suggested weight 80/60
INTERMEDIATE : suggested weight 70/50

BURNOUT

TEAM OF 2

3 rounds
500m row
500m ski
500m run

then immeditetly

3 rounds
40 burpees to target
30 dumbell thrusters
20 v-ups