29-08-2023
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
Core Strength
4 sets
-40″ plank
-16 db pull throughs
-12 strict k2e
Rest 1:30′
5 R.F.T
-15/12 cal row
-15 db snatch
-10 burpees over db
-60 du/120 su
Rest 1:30′ b2n
LEVEL 4
Strength
EMOM x 6min
5 x Deadlifts
Workout
AMRAP 12min
Buy In: 100 x Squats
Then,
Ladder
1,2,3,4,5,6,7,8,9,10..etc
Hang Power Cleans
Burpees Over Bar
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