21-07-2023

FITNESS

CORE STRENGTH
30-20-10
weighted sit ups
knees to elbows
alternate v ups
*after every round 45” plank

skill: row

WOD
1500m row
30 burpee box jumps
100 du /200 s.u
1200m row
30 burpee box jumps
100 du / 200 s.u
1000m row
30 burpee box jumps
100 du/ 200 s.u

BURNOUT

Core Strength
-3 sets-
-15 k2e
-15 v-sit ups
-20 arch rocks

Amrap 16′
-8 inchworms
-8 push ups
-8 dual dn hang cleans
-50 du/100 su

LEVEL 4

Strength
EMOM x 9min
1) 5 x Pause Front Squats
2) 10-15 x DBL DB Romanian Deadlifts
3) 30-40sec Hip Thrusts Hold Back On Bench

Workout
Team of 2
40 x Calories
40 x Hang Power Cleans
80 x Single Unders
40 x Calories
40 x Thrusters
80 x Single Unders