Competition:
A. 4x800 - On the 6 min mark run 800m as fast as possible.
B. Amrap 16 min
2 Front Squats (70kg)
1 Jerk (70kg)
3 Bar Muscle ups
9 KB swings (32-28kg)
C. Core strength : Hyperextensions, heavy sit ups, ab rollers, wind shield whippers etc spend 15 min
Team wod (@13.00 o clock):
Amrap 20 min
Hi Five (In team of 3 or more):
1. Run 200mt or Row 250mt (pace)
2. Hang Power Clean +Push jerk +Front Squat (complex) empty bar
3. Sit ups or slam balls
Spartan Training Boot Camp (@16.00 o clock):
Run/Climb/Hill run/Partner carry/Gymnastics/Get Dirty/Jump.......and many more...
A. 4x800 - On the 6 min mark run 800m as fast as possible.
B. Amrap 16 min
2 Front Squats (70kg)
1 Jerk (70kg)
3 Bar Muscle ups
9 KB swings (32-28kg)
C. Core strength : Hyperextensions, heavy sit ups, ab rollers, wind shield whippers etc spend 15 min
Team wod (@13.00 o clock):
Amrap 20 min
Hi Five (In team of 3 or more):
1. Run 200mt or Row 250mt (pace)
2. Hang Power Clean +Push jerk +Front Squat (complex) empty bar
3. Sit ups or slam balls
Spartan Training Boot Camp (@16.00 o clock):
Run/Climb/Hill run/Partner carry/Gymnastics/Get Dirty/Jump.......and many more...
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