Wednesday 08/03/2023
“Injury prevention is a much wiser approach than injury treatment”
FitneSS
Wednesday
08/03/2023
A.
EMOM x 40min
min 1: 8 single leg RDL/side
min 2: 40 sec single KB front rack carry (switch at 20 sec)
min 3: 40 sec bike
min 4: 10 alternating top to top dumbbell bench press
min 5: 30 sec handstand kick ups to wall - alternating lead leg
min 6: 40 sec bike
min 7: 30 sec wallsit @ parallel
min 8: 5 box jumps
min 9: 40 sec bike
min 10: Rest
QuarterFinal
Wednesday
08/03/2023
Α.
2 Sets of:
A: 30 GHD Sit-ups
B: 25 Double KB Deadlifts @32/24kg
-rest 3min-
B.
2 Sets of:
24 Chest to Bar Pull ups
-rest 45sec-
30sec Free HSHold
-rest 3min-
C.
AMRAP x 4min
10 WallBalls @9/6kg
10cal Row
-rest 3min-
AMRAP x 4min
5 Squat Cleans @60/40kg
10cal Row
-rest 3min-
AMRAP x 4min
5 Thrusters @60/40kg
10cal Row
