23-05-2023
FITNESS
Go Fast or Go Home!!!
Strength
3 Sets of
6 Strict TTB/Leg Raises
x4 Wall Walk
20 Hollow Rocks
20 Arch Rocks
WOD
Amrap 4min
500m/400m Row/300m ski/250m ski
Max Reps Burpees Box Jumps Over
Rest 3min
Amrap 4min
500m/400m Row
Max Reps Wall Balls
Rest 3min
Amrap 4min
500m/400m Row
Max Reps TTB/Leg Raises
BURNOUT
TEAM OF 2
-For time-
-100/80 calories row
-30 synchro one arm DB hang squat clean
-40 partner medball sit ups
-50 burpee box jumps (75/60cm)
– 100/80 calories bike
-30 synchro one arm DB hang squat clean
-40 partner medball sit ups
-50 burpee box jumps (75/60cm)
LEVEL 4
Strength
EMOM x 6min
ODD: 5 x 1/4+1/1 Back Squats
EVEN: 15-20 x Hip Thrusts with Heels On Box
Workout
Team of 2
For Time
150 x Single Unders
Then,
2 Rounds of
20 x Deadlifts
20 x Synchro Single Arm DB Push Press
Then,
40/30 x Calories
Then,
2 Rounds of
20 x Kipping Pull ups
20 x Synchro Push ups
Then,
150 x Single Unders