17-10-2019

FITNESS

WOD
with a running clock

0:00-10:00
Amrap
9 hspu
12 swings(32/24)
15 goblet squat

10:00-12:00
rest

12:00-22:00
Amrap
12 one arm kb shoulder to overhead(32/24)
9 t2b
6 box over (high box)

22:00-24:00
rest

24:00-34:00
Amrap
16 weighted lunges(32/24)
12 deadlift(100/70)
10 hand realease push ups

BURNOUT

AMRAP 10′
15 db thrusters
15 burpees over the dumbell
15 box jumps

REST 1′

AMRAP 10′
15/12 cal ski
20 v-sit ups
20 ground to overhead

REST 1′

AMRAP 10′
250m run
20 weighted lunges
20 wall balls