22-06-2020

FITNESS

Week 2 ( build your strength again )

Strength
back squat
3×5 65% increase a little bit from previous week
2×8-10 strict pull ups mix grip

SKILL: hang clean

WOD
For time:
400m run/800m bike
rest 1′

3 rounds of
20 wallballs
10 hang clean Rx 60kg/40kg

rest 1′
400m run/800m bike
rest 1′

30 thrusters 40/30

BURNOUT

AMRAP 9
10 burpees
20 v-ups/v-sit ups
10 wall balls

REST 3′

AMRAP 9
15 swings
20 sit ups
12/10 calories bike/row/ski

REST 3′

AMRAP 9
15 ground to overhead
20 weighted sit ups
16 weighted lunges