22-07-2022
FITNESS
CORE STRENGTH
21-15-9
weighted sit ups
v-ups
strict leg raises
* 30” weighted plank after every set
skill: bar muscle up
WOD
for time
3 rounds of
4 bar muscle ups/8 pull ups + 8 push ups
15 db front squat
4 bar muscle up
12 db push press
4 bar muscle up
9 db burpee deadlift
BURNOUT
TEAM OF 3
A) AMRAP 13′
(work like a complex)
-6 synchro one arm hang snatch
-6 synchro thrusters
-6 synchro clean
REST 4′
B) AMRAP 13′
-250m run together holding the DB
-10 synchro burpees touching hands
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