Fredag 30/11

Warm up:

Coach’s choice

 

WOD – Team of 2

For time:

100 Box jump overs

80 Sync ab-mat situps

60 Fatbar thrusters 50/35

40 One arm dumbell hang clean & jerk 22,5-28/15-20

20 Slamball over shoulder 60/45

40 One arm dumbell hang clean & jerk 22,5-28/15-20

60 Fatbar thrusters 50/35

80 Sync ab-mat situps

100 Box jump overs

 

Finisher:

Coach’s choice

 

This week’s homework

Strength work:

a) Bench press

6 set of 5 reps

 

b) Incline dumbell benchpress

4 set of 8 reps

 

Bitch work:

1000m row

Rest 3 min

x3

 

Accessory work:

50 Russian Kettlebell swings (unbroken) with a heavy kettlebell as possible

 


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