Samoille jaloille tempaus + tempaus
8 x 1 + 1 @ 60-85

1+1RM

"snatch drop" ponnistuskulmasta
5 x 2@70 -

Strength:

Conjugate bench press 1-1-1-1-1-1- max rep @ 70%

WOD:

10 minute EMOM

Even: 10 OH squats
Odd: Bar muscle ups

Afterparty:

5-4-3-2-1
One arm bench AHAP
One arm press
pull ups

100 tricep push downs

Teams of 3, For Time:
800 Meter Wreck Bag Run (50/35)
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Wreck Bag Run (50/35)
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Wreck Bag Run (50/35)
12 Rope Climbs
50 Squat Cleans (135/95)
One Wreck Bag Per Team

Partner WOD
30min amrap
12 cal row
12 kb swings
12 goblet squats
12 push ups
Alternate full rounds

Då det är öppet hus kör vi en throw back till första gruppasset på MCW för 6 år sedan
https://vimeo.com/41775754

OTM 15
1. min 10 med ball throw sit up
2. 10 Kb swing
3. 10+10 kb side bend

10 x Bent over barbell row
5+5 Turkish get up
40 Double unders

DU pratice
2x 2 mins

8min AMRAP of your choice

Pick 1-3 movements, you make the rep scheme and RPE

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – Max calories on bike
Station 2 – 50 Double-Unders + 40 m quadruped crawl
Station 3 – Run 300 Meters
Station 4 – 30 sit ups + 30 back extensions

Rest the rest of the time.

On the Minute x 5:
5 Touch and Go Squat Snatches
Athletes Choice on Weight