Torsdag 28. mai – Wod

4 x 8 min Amrap //2 min break

Segment 1:
1600 m Run (4 x 400m)
max American KB Swing, 24/16 kg

Fitness:
1200 m Run (3 x 400 m)
max American KB Swing, 20/12 kg

160/120 reps before KB Swing

Segment 2:
1700/1500 m Row
max burpees over rower

Fitness:
1500/1300 m Row
max burpee step-over rower

Result = 170/150/130 reps before burpees over

Segment 3:

1000/800m Sandbag Run/Walk, 15 kg

max Sandbag Squats, 15 kg

Fitness:

800/600m Sandbag Run/Walk, 15 kg

max Sandbag Squats, 15 kg

Result: 100/80/60 reps before squats

Segment 4:
90 BJO, 24/20»
max burpee pull-ups

Fitness:
90 Box step-overs, 24/20»
max burpee knee raises

Result = 90 reps before burpee PU’s/knee raises