Dips
4 x max reps

For Time:
21,18,15,12,9,6,3 x
Unbroken Thruster @42.5/30kg

26.11.2016 tiimikisattiin Herttoniemessä! Mukana viisi joukkuetta n. neljä henkeä kussakin.

Laji 1.

4min. AMRAP
20 käsipainotempausta 35/25lbs
20 ilmakyykkyä
20 abmat-vatsaa

Jokainen suoritti.

Laji 2.

Cluster-ladder
Tie break maastavedot

Jokainen suoritti.

Laji 3.

3500m soutu

Joukkue souti yhteensä, yksi kerrallaan, vaihdot vapaalla tekniikalla.

Laji 4.

500 wall ballia

Joukkue suoritti yhteensä, yksi kerrallaan.

Part 1
Burpee/ Run
Partner 1 max burpees while partner 2 runs 1/2 mile.
4 minute cap on run. For every second past 4 minutes, take away 1 burpee rep
*"*Score is number of burpees completed in 4 minutes

• 2 minute break -

Part 2- For time
Chipper - split reps any way you like
15 HSPU ( 30 BB strict presses 45/35 )
30 HS 85/65
45 DL 165/125
60 pull ups
75 wall balls 20/14
90 push ups
1/2 mi partner run, together

1 bar per team

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon(10)
20-15-10
box jumps 24/20
pull ups

Metcon-comp(10)
30 box jump over 24/20(clear)
30 pull ups
20 box jump over 24/20(clear)
20 chest to bar
10 box jump over 24/20(clear
10 bar muscle ups

afterburner
1 mile run

Finisher
2 min samson stretch
25 band pull aparts
100 bicycles

Upper body strength:

Single arm KB/DB row 2x15 reps
1 min rest between the sets.

Single arm KB strict press 2x15 reps
1 min rest between the sets.

10 min AMRAP:
*10 Double Kettlebell swings (2 x 24 /16 kg)
*10 Lunges KB`s on the front rack (alternating legs)
*10 GHD sit ups

For quality and try to rest as little as possible.

Increase weight until 3 reps is hard but doable.

AFAP 2 rounds
24 deadlift (50kg)
24 box jump
24 wall ball
48 Push Ups
24 box jump
24 wall ball*
24 Cleans (30kg)

Result: 1 full round, 2nd round finished at 4 wall balls (marked*)

3rm deadlift 3 RM