WOD – Fri, Apr 28
2023_04_28_Strength (Weight)
5 sets
5 Back Squats @ 70 %
rest 90s between sets
5 Back Squats @ 70 %
rest 90s between sets
2023_04_28_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 18/15 cal Row
Min 2 | 12 Burpees over Rower
Min 3 | 9 Shoulder to Overhead
Min 4 | rest
Min 1 | 18/15 cal Row
Min 2 | 12 Burpees over Rower
Min 3 | 9 Shoulder to Overhead
Min 4 | rest
Rx: 50 | 35 kg
| choose a weight on the Shoulder to Overhead which you can move unbroken (at least in round 1)
| the calories on the Rower should be challenging
| engage your core
|push your knees out
.