26-02-2020
FITNESS
STRENGTH
3 sets of:
16 front foot elevated reverse lunges
8 front squat with two kbs tempo (32×1)
20 jumping lunges
rest 2′ between sets
SKILL: Bar muscle up
WOD
Team of 2
40 clean and jerk( 50/35)
40 hspu
30 clean and jerk( 60/40)
30m hswalk
20 clean and jerk(70/45)
20 burpee bar muscle up
BURNOUT
EMOM 15′
-40” side plank rotations with dumbell(right)
-40” side plank rotations with dumbell(left)
-40” hollow rocks
-40” leg curls with fitball
-40” medball push up hold
REST 2′
AMRAP 12′
250m run
25 wall balls
15 reverse burpees
15 russian twists
15/12 calories ski
MOBILITY
OVERHEAD PREPARATION
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