MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Uge 4 Træning 4

Odense Crossfit program wallballs

Warm up

AMRAP 5 - easy pace

2 x Walkouts
4 x Ground to overhead with wallball
6 x Ring rows
8 x Lunges with wallball

Workout of the day is possible to do either as a teamWOD or individually. You decide.

In TEAMS oF 2:

BUY IN: 100WB'S
8 rounds YGIG (perform a round each):

8 Power cleans @30/45 Intermediate: @35/50 RX: @40/60
10 Burpees over bar

into
FOR TIME (share as you like):

100 Sit ups
80 Front squats @30/45 Intermediate: @35/50 RX: @40/60
60 Shoulders to overhead @30/45 Intermediate: @35/50 RX: @40/60
40 Ring rows/Pull ups/Chest to bar
20 Push ups

BUY OUT: 1000 M RONING
TC: 35 min

Individually

BUY IN: 50WB'S
4 rounds:

8 Power cleans @30/45 Intermediate: @35/50 RX: @40/60
10 Burpees over bar

into
FOR TIME:

50 Sit ups
40 Front squats @30/45 Intermediate: @35/50 RX: @40/60
30 Shoulders to overhead @30/45 Intermediate: @35/50 RX: @40/60
20 Ring rows/Pull ups/Chest to bar
10 Push ups

BUY OUT: 750 M RONING
TC: 25 min
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