WOD 19.01.15 CFTN
Warm up – Mobility
Weightlifting:
EMOM 12:
Min 1-4: 1 Muscle Clean AHAP + 1 Jerk + 5 Burpees
Min 5-8: 3 Power Clean AHAP + 1 Jerk + 3 Burpees
Min 9-12: 5 Clean Squat AHAP + 1 Jerk + 1 Burpees
AHAP: As heavy as possible.
AMRAP 16
20 Lunge With in Oh Barbell 50/25 kg
Run with Kettlebell/Dumbbell (4 laps around inside of box)
10 Push Press 50-25 kg
Accessory:
Hard style plank- 4x45sec
Relax – Mobility
- CATEGORIA AMRAP , STRENGTH , WEIGHTLIFTING , WOD