AMRAP in 20 minutes:
10 Push Presses 50/35kg
10 Kb swing 24/16kg
10 Box Jump 24/20"

Programming Notes:
- Pick a barbell weight you know you should be able to do 10 unbroken push press reps for at least 8 rounds
- Pick a KB weight you can do unbroken

General Warm-Up

Barbell Warm-Up

AMRAP20

5 Pull-ups
10 Push-ups
15 Squats

WOD 03/07/2013

pareittain

500m soutu

2 x köysi

15 wallball

40 min AMRAP

10 min AMRAP
30 Raaka Rinnalleveto 50/30kg
10 Leuanveto
30 Boksihyppy 60/50cm
10 Leuanveto
30 Tuplanaruhyppy
10 Leuanveto

Lajin tulos on kokonaistoistomäärä minkä urheilija on tehnyt 10 minuutin aikana.

Rx:

20-min. AMRAP:
7.5m overhead lunge
8 burpees over bar
7.5m overhead lunge
8 chest-to-bar pull-ups

M 42.5kg. W 30kg.

Scaled:
20-min. AMRAP:
7.5m front rack walking lunge
8 burpees over bar
7.5m front rack walking lunge
8 jumping chin-over-bar pull-ups

M 20kg. W 15kg.

“Handstanding Annie”
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Handstand Pushups

Liikeparitreeni
3 kierrosta
10 tiukka leuka
10 penkki DB

Amrap6
6 thruster
6 Bar over burpee
12 V-up

Rest 2 min.

Amrap6
6 T2B
6 box jump
12 DB snatch