31-05-2023
FITNESS
WOD
with a running clock
0:00-10:00
3 rounds of
15 hang clean(70/50)
12 front squat
9 burpees over bar
10:00-12:00
rest
12:00-22:00
Amrap
12 box jumps
12 one arm db/kb push press(22.5/12.5)
12 single arm oh lunges
22:00-24:00
rest
24:00-31:00
For time
40 box step-up with a single db/kb
30 deadlift(100/70)
BURNOUT
Ladder for 15′
2-4-6-8-10-12-…
-rope jumps
-KB s.d.h.p
-dual DB push press
3 sets:
-20 weighted sit ups
-30″ hollow hold
-20 v-sit ups
LEVEL 4
Skill: Kipping Pull ups
Workout
For Time
300m Row
4 Rounds of Cindy
300m Row
3 Rounds of Cindy
300m Row
2 Rounds of Cindy
300m Row
1 Round of Cindy
*1 Round of Cindy
5 x Pull ups
10 x Push ups
15 x Squats
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