AMRAP 14

20 Double Unders
9 Dumbbell Push Press 2 x 22,5/2x15kg
30 Calories, any ergo

E60s
6 rounds
- Clean pull
-hang power clean + jerk
- Clean + Jerk

E90s
6 rounds
-hang clean + jerk
-clean + jerk

E 2min
6 rounds
-clean + jerk

Vain vika osio merkitään wodconnectiin

E2MOM x 8 (16min)
You start your work set every other minute. Alternate between squats and deadlifts - both will be done 4 times.
Weights should be moving well without grinding. In the warm up you can do 1-3 reps with a heavier weight so the work sets feel lighter when you start.

5 x Back squats
5 x Deadlifts

Workout 17.1 & 21.2

Aikaa vastaan:

• 10 käsipainotempaus (vuorokäsin)
• 15 burpee box jump-overs
• 20 käsipainotempaus
• 15 burpee box jump-overs
• 30 käsipainotempaus
• 15 burpee box jump-overs
• 40 käsipainotempaus
• 15 burpee box jump-overs
• 50 käsipainotempaus
• 15 burpee box jump-overs

TIME CAP 20min

Rx’d: N 15kg – 50cm / M 22,5kg – 60cm
Skaalattu: N 10kg – 50cm / M 15kg – 50cm (boksille astunta sallittu)

"Penkkiä kysytään ja hauista katsotaan"

5 x Bench press 8 @AHAP + 16 biceps curl dumbbells, alternating.

Every 4:00

8x 30 Seconds Row or bike, ski or tredmill : 2:30 minutes rest.

Less working time than last week, you should go all out and hopefully be able to hit similar calories.
Stay on the same machine!

Anaerobic sprints!

Post total cals

27-21-15-9
Pull up
DB snatch
Burpee over DB

TC 12 Mins

5 x 1 @ 85%

7 x ( 3 x Shoulder Press + 5 Push Press + 1 Push jerk )

70-75% of Shoulder Press

Sendoff 2:30

AMRAP 21 (REPS)

20 Dumbell Snatch 22,5/15kg Alternating
6 Toes To Bar
10 Deadlift 100/70kg
21/15 Calories Row

Omatoimi:

Mites ois jos tänään tehtäsiin Toes To bareja? Vai onko kiire johonkin?
Mave kuorma 50-60% 1RM.