Fredag 29. november
Upper Body Strength EMOM III (AMRAP – Reps)
EMOM @ 12 min, 4 rds
6 Ring Rows, Feet elevated 40 cm
5 Russian Dips
2 Turkish Get-Ups, 24/16 kg
Fitness:
8 Ring Rows
8 dips / dips with support
2 Turkish Get-Ups, 20/12 kg
CFJ Ellen (Time)
3 rds for time:
20 burpees
21 Alt DB Snatch, 22.5/15 kg
12 KB Thrusters, 2 x 20/2 x 16 kg
TC: 13 min
Fitness:
20 burpees
21 Alt DB Snatch, 15/10 kg
12 KB Thrusters, 2 x 16/2 x 12 kg
Advanced:
20 burpees
21 Alt DB Snatch, 30/22.5 kg
12 KB Thrusters, 2 x 26/2 x 22 kg