27-06-2023

27-06-2023

FITNESS

Strength Gymnastics
For Time
5 Rounds of
10 Strict Pull ups
10 Strict HSPU/ 3 Wall Walk

WOD
Amrap 3min
15/12 Cal Row
Max Reps DB Snatch 22,5/15

Rest 3min

Amrap 3min
15/12 Cal Row
Max Reps Box Jumps Over

Rest 3min

Amrap 3min
15/12 Cal Row
Max Reps TTB/Leg Raises

BURNOUT

Team of 2

2 R.F.T

-50 calories row
-150 du/300 su (each)
-26 kb overhead lunges (each)

-40 calories row
-30 synchro burpees
-50 block squat

-30 calories row
-150 du/300 su
-50 kb sumo deadlift

(Rest 2′)

LEVEL 4

Strength
EMOM x 8min
ODD: 5-8 x Sumo Deadlifts
EVEN: 12-20 x Weighted Reverse Lunges

Workout
AMRAP 6min
4,8,12,16,20…etc
Single Arm DB Hang Snatches
*After each set
8 x Goblet Lunges

Rest 1min

AMRAP 6min
4,8,12,16,20…etc
Single Arm DB Thrusters
*After each set
4 x Burpees Over DB