"Whitten"
5RFT
22 KB Swing 2/1,5 Neuvostovenäjällä maataloudessä käytettyä mittayksikköä
22 Box jumps 24/20"
400 m run
22 Burpees
22 Wallball

WOD

30’ AMRAP of:

30 Abmat Sit Ups

25 Burpees Over DB

20 Alternating Arm DB Snatch 22,5/15

15 One Arm DB Walking Lunge

200m Run w/ DB

Back Squat

2x60%
2x70%
2x75%
2x80%
2x85%
2x2x90%

Send Off 2:30

Rive + työntö
2x(1+1)@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, MAX, MAX

Tempaus
1x2@60&, 1x2@70%, 1@80%, 1@85%, 1@90%, 1@92-95%, MAX, MAX

Row/Bike 15 minutes

10 E2MOM
3 x Hang squat Snatch + 2 x Squat Snacth @ 60%
8 Strcict HSPU

On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches

Barbell - 60/42.5kg

• Building intensity through intervals.

• Finish in the rough area of two minutes per round.

• Our score will be our slowest round.

2rft
10 ctb
20 burpees
30 DL 80/60kg
40 Wall balls

• 4-4-4-4-4 of:
BB Deadlift
4 @ 8 RPE (Load Repeat)
70% 1RM 4 reps
75% 1RM 4 reps
80% 1RM 4-4-4 reps
• N of:
BB Deadlift
85-90% of 4 @ 8 RPE N-N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 4 @ 8 RPE trovato prima e con quel carico fai 1 set a quasi max reps meno 1-2
reps di buffer.