Tempaus pukeilta puolesta reidestä
3@65%
3@70%
2@75%
2@80%
1@85%
kahdesti läpi
+ 90%+93%

Tempaus irrotukset korokkeilta 5-10cm
5x4@85-100%

Pystypunnerrus

5x5, nousulla 5 rm

For time:
200m Swim

Tempaus
3 stopilla. polven alla, polven päällä ja puolessa reidessä. Stopin kesto 2sekunttia.
7x1@70-85%

Strength: 5x3 C&J@85%

Wod: 12 min AMRAP
9 DUs
6 power snatch@40/30
3 BMU

Strength: build upto 85% of your 1rm then perform 3 reps every 90 secs for 5rds

Wod: *if you have entered the open this Wod is for quality not speed or a massive score* just move well and refine your movements.
If you haven't entered the open this low rep AMRAP is the perfect chance to move up a level and hit some high skill movements.

• 5-5-5-5-5 of:
Weighted Strict C2B Chin Ups
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5-5 reps

Ota tämä kevyenä harjoituksena.

Työntö pukeilta/telineistä

1x3@70%
1x2@73%
1x1@76%
1x3@72%
1x2@75%
1x1@78%
1x3@74%
1x2@77%
1x1@80%

Splittiin tiputus (tanko niskassa, täysi pituus)

4x3@sopivasti

Takakyykky

1x10@60%
1x8@65%
1x6@70%

Takakyykky hyppy (ponnistuskulmasta) 3x3@20%

Row 1000m

ALL OUT! Saatana!

For quality :

5 rounds of
5-8 strict HSPU
30 sec L-hang on the bar
* scale HSPU smart!

EMOM 20

1 min : 1-3 bar mu with band
2 min : 3-5 HSPU