20-11-2019
FITNESS
STRENGTH
Emom 12′
1.5 deadlift 80%
2.12 lunges weighted
3. rest
WOD
Team of 2:( i go you go)
5 rounds(each) of:
1 *big clean complex( 1 high hang squat clean+
1 hangsquat clean+
1 squat clean
1 push press
1 high hang squat clean+
1 hang squat clean
1 squat clean
1 push jerk)
15 box jump over
*every round increase weight
BURNOUT
AMRAP 9′
250m run
20 wall balls
15 burpees
REST 1′
AMRAP 9′
250m row
20 weighted lunges
15 box jumps
REST 1′
AMRAP 9′
250m ski
50 du/100 singles
15 push ups
MOBILITY
ANKLES
CALVES
SHINS
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