Workout of the day – Wednesday May 24th 2023
Warm up
3 rounds or 6 min
4 snow angels
4 per side thoracic cage extensions
4 per leg single leg KB RDL
4 burpee kettlebell swings
Endurance
On on continuous running clock:
— From 0:00 to 13:00, perform for time:
40 Ab-mat situps
30 American KBS 24/16 kg
20 burpees with jump over the KB
10 bar muscle ups / 20 chest to bar pullups
20 burpees with jump over the KB
30 American KBS 24/16 kg
40 Ab-mat situps
— From 13:00 to 22:00, perform for time:
1 mile run (3 laps around the block + 200m track)
— From 22:00 to 35:00, perform for time:
40 V-Ups
30 alternating DB snatches 40/25 lbs
20 burpees with jump over the DB
10 ring muscle ups / 20 chest to bar pullups
20 burpees with jump over the DB
30 alternating DB snatches 40/25 lbs
40 V-Ups
Note: if you have a weighted vest, wear it on the run
2023 05 23