14-07-2023
FITNESS
Strength
Every 3′ for 12′
8 db bench press incline
10 chest supported rows
Skill: pistols
WOD
3 Rounds of
20 box jumps
20 cal
rest 3′
3 rounds
50 du
10 weighted reverse burpees
16 pistols
BURNOUT
Core Strength
3 sets
-10 v-sit ups
-15 weighted sit ups
-10 v-sit ups
-40″ weighted plank
Amrap 16′
-12/9 calories row
-14 db snatch
-10m prisoner walking lunges
LEVEL 4
Strength
EMOM x 9min
1) 8 x Bench Press
2) 12 x DBL DB Bent Over Row
3) 15-20 x Prone Angels
Workout
For Time
20 x Pistols/Box Pistols
10 x Burpees
10 x Kipping Pull ups/Banded Pull ups
30 x Lunges
15 x Burpees
15 x Pull ups
40 x Squats
20 x Burpees
20 x Pull ups
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