GHD Capacity

40, 60, or 80 GHD sit-ups*

• Each time you break (even for a moment), perform 150’ shuttle run (6 x 7,5m segments) before continuing

For time
9 T2B
12 Pullups
15 Thrusters 40kg
18 Burpee over bar
15 Thrusters
12 Pullups
9 T2B

10 sets of:
Clean Pull + Squat Clean + Jerk @75%+
Go every 60-90 sec

8 rounds for time:

• 10 sumo deadlift high pulls
• 12 hand-release push-ups

♀ 65 lb
♂ 95 lb

🖤🤍❤️💚

AMRAP20:
300m row (YGIG, divide anyhow)
10 syncro deadlift
25-50 DU / 50-100 SU (YGIG, divide anyhow)

Tehdään OPEN 24.2.:sta pariversio, jossa soudut ja hyppynarut jaetaan kahteen osaan ja tehdään vuorotellen, maastavedon molemmat tekevät omalla tangolla (saa olla eri painot) synkrona (synkro sekä ala- että yläasennossa).

E2MOM 12
1 x [1 clean + 1 front squat + 1 push press + 1 split jerk]

60-75% of limiting movement

2-3rounds:

20-30s hollow hold
30-60s kb front rack hold

Partner wod ( You GO, I GO)
Buy in : 100 wall ball @9/6kg

Then 5 rounds of
10 HSPU strict
20 kipping Pull up
30 Double under each
40 alt. Dumbe Cl&jerk @22,5/15kg

Cash out : 100 wall ball @9/6kg
Timecap : 32 mins

Bar Muscle up

E2MOM, 5 rounds
1-7 Bar MU
5 Deadlift (70% 1rm)
* -mavessa lisää painoa edelliseen viikkoon*