Aamulla 45 min hölkkä, mahdollisuuksien mukaan. Tämä on kisoihin asti tiistaisin.

"Tommy mac"

2 Rounds For Time

12 Burpees
12 Thrusters 52,5/35kg/30kg/27,5kg
12 Burpees
12 Power Snatches 52,5/35kg/30kg/27,5kg
12 Burpees
12 Push Jerks 52,5/35kg/30kg/27,5kg
12 Burpees
12 Hang Squat Cleans 52,5/35kg/30kg/27,5kg
12 Burpees
12 Overhead Squats 52,5/35kg/30kg/27,5kg

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 plyo
6 dl
4 jerk
2 ttb-mod as needed

Metcon/*Rx(18)
1-10 progression
clean and jerk 95/65-*115/85
*ttb-mod as needed
step ups /*box jumps 24/20

@24:00
work up to hvy clean in jerk in 8:00 mins

Finisher
30 cuff iso
1 min chest opener per
1 min low back smash
60 rtw
2 min hamstring stretch

A: In teams of three
1500Meter Row
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Situps
1500Meter Row
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Situps
1500Meter Row
Only one teammate working at a time, you may not begin the next movement until the team have completed the preceding.

Or if you are alone

For time
2km row
50 squats
40 situps
30 push ups
20 Strict pull ups

A: Back squat 3x5
Moderate to heavy weight
2-3min rest between sets

B: For time
100x BB lunges 20/15kg
100x push ups

A: Partner WOD
Alternate rounds
10 rft
200m row
10 power clean 60/40kg

Strength: 20 mins to perform 5x5 front squat (build weight each set) start first working set at roughly 70-75%1rm

Wod: For Time
30 Clusters@70/50

Strength: 5 mins to build up to 70-75% then start working sets aiming to increase weight each round.

Wod: fast singles , scale weight to keep Wod fast if needed.

A: E2M for 12min
1: Push press x5
2: Max rep Strict pull ups / Toe assisted pull ups x6-8

B: 6 rounds
30 sec amrap:
Deadlif 100/70kg
30sec rest
30sec amrap:
Burpees
30sec rest

24 Min E6MOM of (ogni 6 min X 4 volte):
Row 250 m sprint
Ring Muscle Ups 7/5 reps
Row 250 m sprint

B: Back squat 3x5 @32x1
3 heavy sets of 5
Rest 3min between sets

B: Strict pull ups 3xMax

C: 9min amrap
6 box jumps
9 Dips
12 RKB swing 32/24

15-12-9 reps for time of:

• 135-lbs/95-lbs thrusters
• Muscle-ups