17-05-2023

FITNESS

Strength
Front Squat
2×4 70%
2×3 75%
1×10 60%

WOD

Amrap 8min
10 Front Squat 50/30
15 Push ups

Rest 2min

Amrap 8min
35 DU/70 SJR
10 Shoulder to Overhead 50/30
7 TTB/Leg Raises

BURNOUT

Core Strength
3 sets:
-10 around the world
-20 weighted sit ups
-30 russian twists
-40″ hollow hold

(3 sets)

Amrap 5′
-20 swings
-70 du/140 su
-20 goblet squats
-70 du/140 su
*remaining time max reps burpees over line

Rest 2′

LEVEL 4

Skill: Rope Climbs

Workout
AMRAP 22min
4 x Rope Climbs
30 x Toes To Rings/Leg Raises
10 x Synchro Burpees
30 x Wall Balls
30 x Lunges
30 x Calories On Row