23.1.17

A. Conditioning

Run or Row

Interval @ 80-85% at Threshold / Active recovery @ 65-70%

1000mt @ Threshold - 500mt Active Recovery
  800mt @ Threshold - 400mt Active Recovery
  600mt @ Threshold - 300mt Active Recovery
  400mt @ Threshold - 200mt Active Recovery

B. Conditioning (Prior to wod Crossover symmetry)

With a Running Clock

a. At the 0:00 min

For Time

21/15/9 reps

Strict Pull ups (option chest to bar)
Strict HSPU (option Deficit)


b. At the 8.00 min

For Time

100 Hands Release Push ups
* First time you brake 20 du , second time you brake 30 du, third time you brake 40 du.....

c. At the 16 min

Amrap 10 min

40mt Heavy Lunges (20kg each arm)
40mt Sled (40/30kg)
  2 Rope Climbs with legs