10-07-2020
FITNESS
Strength
4 sets of
12 chest support rows
12 hollow hold floor presses
rest 2′ b2n sets
Skill: bar muscle up / pull ups
WOD
400m run
15 bar muscle up/ 20 pull ups
1000m ski/ row / 2km bike
12 bar muscle up/ 18 pull ups
400m run
9 bar muscle up/ 15 pull ups
100 du / 200 s.u
15 hspu/ 20 hand release push ups
1000m ski/row/ 2km bike
12 hspu / 18 hand release push ups
100 du/200 s.u
9 strict hspu/ 15 hand release push ups
BURNOUT
AMRAP 15′
80 du/160 jump rope
15 air squat
15 ground to overhead
15 burpees
REST 1′
AMRAP 15
20 hollow rocks
20 leg lifts over
20 swings
20 mountain climbers
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