Vastberaden programming week 28

Monday

4 RFT

20 Sumo deadlift high pulls @ 42,5/30

20 Box jumps 24/20

40 Abmat sit ups

80 Double unders/160 single unders

 

Tuesday

Cindy

20:00 AMRAP

5 Pull ups

10 Push ups 

15 Air squats

 

Wednesday

Deadlift 

1-2-3 1-2-3 1-2-(3)

 

Thursday

Teams of 2

16:00 AMRAP 

8 Toes to bar

40m double front rack carry @ pick load

(I go you go)

 

Friday

For time

1000/800m row 

50 double DB Box step ups 22,5/15

150 Wallballs 

 

Saturday

30:00 AMRAP

10 Strict pull ups

10/7 Cal bike

10 Strict ring dips

10/7 Cal bike

 

Sunday

For time

Teams of 2

42-30-18

Hang power clean @ 60/40

Lat. Burpees over the bar