3 rnds for time
5 rope climb
15m Hs walk
25 Ghd situp

• Tämä on extratreeni ohjelmointiin, joka on suunnattu kisailijoille.

3:00 easy bike or row

Then 3 rounds
8 AKBS light weight
8 box step ups

“Long grind” WOD
5RFT
20 AKBS 53/35
20 box jumps
40/32 cal bike

*35 min time cap

For Time:

5 Rounds:
5 Strict Pull-ups
7 Burpees
10 Box Jumps 60/50cm

Rest 3 min

25 Pull-ups
35 Burpees
50 Box jumps 60/50cm

TC 25min

3 Rounds:
Ski 1min (Increasing effort)
10 Banded lat pull down with 2s hold
15/15m One arm KB OH walk
3-5 Slow strict mu with low rings
10 Hollow rock
10 Arch rock

Complete as many rounds as possible in 20 minutes of:

• 20-cal. row
• 15 dips
• 10 Turkish get-ups, 50-lb./35-lb. dumbbell

Fran
21.15.9
Thrusters 95lb
Pull-up

My first fran. Not thrilled with the time, dropping off the bar every 2-3 PU really hurt. Need to rest less, get into a better PU rhythm.

Nice work everyone who took on Fran today!

Clean pull + Squat Clean under knee + Split jerk

8 x (1+1+1) x 130-150% SP

SO 3:00

7 RFT:

12/9 Cal Echo Bike
10 Chest to bar
2 Power Clean @ 70% power clean 1RM

Clean pull + Power Clean Under knee + Squat Clean above knee

2 x (1+1+1) x 70% sc
2 x (1+1+1) x 75%
4 x (1+1+1) x 77-80%

SO 3:00

WOD
3:00 window
12 pull-ups
12 push ups
12 squats
Max effort devils press 40/25#

Rest 1:30

Repeat 5 times

*score is total devil press reps
*scale reps to 10 if not done by 2:30 first round