5-4-3-3-4-5

"Metcon (time)

For time:

2000m row

Timecap: 10 minutes.

Vertaa tulosta viikon 1 suoritukseen. "

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"2000m soudun uusintatesti.

2000m soutu mittaa maksimaalista kestävyyttä. Harjoitus tuntuu häijyltä ja vaatii alle hyvät lämmittelyt.

Tavoite on mennä aikaa vastaan. Matka on sen verran lyhyt, että soutaminen on aloitettava kovaa, mutta muistettava että soutuun kuitenkin kuluu 6-10 minuuttia. "

Skill - Pull-ups

Metcon (time)

For time:
50 Pull-ups
1000/800m bike erg.

Timecap: 8 minutes.

*This is a starting test and we’ll redo this workout at week 49. Make notes on how it went.

Open Workout 20.3

For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then
deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then
deadlift 185 lb. and bear craw

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Kippausharjoitteita renkaissa
-toes to rings
-kippileuka
-muscle up harjoitteet

Kirjoita kommenttikentään mitä teit ja miten se sujui

Tempo BS
3x5 reps V2
2x4 reps V1
-every 3 minutes

Metcon (time)
150 Medball cleans (20/14) for time

Accessory:
3-5 Rounds of:
15 Good mornings, moderate weight
15 Heavy KBS

1 RM in deadlift

Block deadlift, AHAP

3-5 x 3

In block deadlift, the barbell is elevated from the floor before lifting. Use 15-20 kg plates under your weights, to bring the barbell below the knee

3 rounds of "Chief"
3 min / 1 min off
3 power cleans @40/60kg
6 push ups
9 air squats
Always start with 3 power clean new interval. Score is for example :
5 rounds +8 reps
4+16
4+8..