Weightlifting February 20th 2021

Warm up

Rowing 500 m

3 sets of:
5 Pull up
5 Muscle clean
5 Good morning

 

Drop Counter Clean

5 rep x 3 set
3 rep x 3 set

Split Jerk from rack

3 rep x 3 set
2 rep x 3 set

Side behind

20rep x 4 set
Beban 5 – 10 kg

 

HIIT February 20th 2021

A) Warm up

400m run

2 sets of:

8 Burpees

8 KB swings 

8 single arm KB thrusters

 

B) Saturday Tester 

*For time:

*Buy in: 400m run

*Then into 4 rounds of:

20 Russian KB swings (16/12kg)

10 Burpees over KB

*Then rest for 3mins before continuing into…

*4 Rounds of:

10 Burpees over KB

10 Single arm KB thrusters (16/12kg)

*Cash out: 400m run

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *