13-10-2020
FITNESS
Strength
3 sets of
8(each side) one arm row
8(each side) one arm bench press
rest 1′ b2n sets
Skill: pistols
WOD
For time:
30 Cal row /ski/bike
30 swings 32/24
3 rounds mary
20 cal row/ski/bike
20 swings
2 rounds mary
10 cal row /ski/bike
10 swings
1 round mary
*Mary = 5 hspu/5 hand release pushups + 10 pistols/10 weighted reverse lunges + 15 pull ups
BURNOUT
Every 3min For 27min
1) 250m Row+250m Run
2) 2x(15 x Push ups+15 x Air Squats)
3) 20 x Plate GTOH+ 20 x Russian Twists+Max Plank)
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