tempaus hyppy + tempaus

10 x 1+1@50-65%

kyykkyn työntö

6x2 @ 40-50%

kuntopiiri
3 kierrosta

kulmasoutu 15+15 käsipaino tai kahvakuula
levypaino maasta päänpäälle 20
jalkojen nosto penkillä selin makuulla 20

AMRAP 6:
30 Banded Pull-aparts
20 Alternating DB Curls
10 Reverse Crunches

2 rounds for time of:

• 100 double-unders
• 20 overhead squats
• 100 double-unders
• 12 ring muscle-ups
• 100 double-unders
• 20 dumbbell snatches
• 100 double-unders
• 12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

For Reps
Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)
* Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)
* Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)
* Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)
* Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)
* If all reps are completed, time cap extends by 4 minutes.

Clean & Jerk Warm-up 1

3 rounds

3 front squats
3 tall clean
3 high hang clean
3 hang clean
3 clean fro the deck"

Clean and Jerk Warm-up 2

3 x 10 jup into split + 3 Sec pause

focus is on consistency of foot position

Clean and Jerk warm up 3

3 rounds

3 behind neck press in split
3 behind neck jerk balance
3 behind neck jerk"

Strength

"2 clean + 1 Split Jerk @ 60% x 2

1 clean + 1 Split Jerk @ 70% x 3

1 clean + 1 Split Jerk @ 80% x 2

Strength: 5x2 back squat@90%

Wod: 12 min AMRAP
50 DUs
10 KBL&24/16 (5 each arm)
10 KBPP (5 each arm)
10 KBThruster (5 each arm)

Wod: work on pacing!
try to keep moving through the workout where you are at about 80-90% of your max effort
And stay there.
KBL- kettlebell lunge hold the kettlebell where you like 5 lunges when KB is in right arm then 5 lunges when KB is in left arm.
KBPP- kettlebell push press 5 each arm again
KB thruater- 5 on each arm.

4 x 8 minute Team AMRAP

CURVE
Hollow Rock
Group Timer: AB Wheel x 15

total distance (m = 1600 x 0._ _) + total complete rounds

SKIER
Band resisted Deadbug
Group Timer: Front Step/Kick through x 8 per

total distance (m) + total complete rounds

ROWER
TRX Row
Group Timer: Burpee box Jump + squat x 10
Rx: 24"/20"

total distance (m) + total complete rounds

KB SWING
Band High Knees
Group Timer Landmine Stagger Stance Press x10 per
Rx: 65/95

total swings + total complete rounds

Toivottavasti otit kevyemmin viime viikon, koska nyt aloitetaan harjoittelu!

Partner WOD for time 1 round each

Partner A 50x KB swing. Rx: 32/24kg;Sc1:24/16kg; Sc2: 12/8kg
Partner B hand stand hold. Rx: wall; Sc1: from the box; Sc2: from the box on knees
5x burpees each if hand stand hold is broken

Partner A 50x box jump. Rx: 60/50cm;Sc1: 50cm; Sc2: 50cm box step
Partner B OH plate hold. Rx: 20/10kg;Sc1: 15/5kg; Sc2: 5/2,5kg
5x burpee each if plate hold is broken

Partner A 50x sit up
Partner B bottom squat hold
5x burpee each if squat hold is broken

Partner A 5 laps run
Partner B plank hold
5x burpee each if plank hold is broken

Back squats as fast as possible 50 reps
use your bodyweight. Mark down the time.
Rack the bar as many times as you want.
If in doubt, use spotter.