25-09-2023
FITNESS
STRENGTH
Every 2′ for 12′
set 1: 3 back squat 80%
set 2: 3 front squat 80%
set 3: 3 back squat
set 4: 3 front squat
set 5: 3 back squat
set 6: 3 front squat
WOD
team of 2
For time
2 rnds of
30 thrusters 40/30
30 cal
rest 1′
2 rnds
30 hang clean
30 pull ups
rest 1′
2 rnds
30 push press
30 cal
BURNOUT
2 sets of:
-500m ski
-20 burpees over line
-100 du/200 su
-1000m row
-100 du/200 su
-20 burpees over line
-500m ski
(Rest 3′ b2n)
Cap: 35′
LEVEL 4
Strength
EMOM x 6min
1 x Clean Pull
1 x Squat Clean
1 x Front Squat
1 x Push Jerk
Workout
For Time
20 x Burpees Over Bar
20 x Squat Cleans
30 x Push ups
30 x Front Squats
40 x Kipping Leg Raises
40 x Push Jerk
50 x Wall Balls
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