3 rounds for time

• 15 KB Swings 20kg
• 10 clean and jerk 50kg
• 5 HSPU

Wednesday

Focus: Pause Squat + Front Squat 5x2 @ 70%

 

Metcon: “Helen”

 3 RFT

 400m Run

 21 KB Swings 55/35

 12 Pull Ups

Score: Weight/ Time

4 kierrosta:
30 sek syviä hiihtohyppyjä, 30 sek skierg, 30 sek punnerrus, 30 sek kyykky, 30 sek leuka, 30 sek assault
15 sek siirtymisiin
1 min tauko kierroksen välissä

4 Rounds
Run 400m
50 Wallballs 30/20lbs
25 Toes to bar

KillTheBitch

Vesijuoksutreenit 3.11. klo 20-20:45

8 rounds:
20s. ON / 10s. OFF:
C2B
Push up
Box jump
Wallball

(Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps.)

5 rounds for time of:

• 30 hip extensions
• Handstand handstand walk 50 feet
• Lunge 150 feet

Rope Climb – 14 minute E2MOM
RX + 1 Legless
RX 2 Rope climb
Scaled 3 Floor to standing on rings

Metcon: 4x Tabata (16 minute running clock no break)
Box Jumps
Mountain Climbers
Hollow Rocks
Back Extensions

Score= Total Tabata Reps

AMRAP 15min:
10 Power clean (60/42.5)
20 Wallball
30 DU

Front Squat

• 65% 5 reps
• 75% 4 reps
• 80% 4 reps
• 85% 4 reps