Metcon (time)

For time:

10-9-8-7..2-1 reps of:
American KBS 32/24kg
Burpees over KB

Timecap: 12 minutes

*Choose a KB that is on the heavier side, but still manageable to do unbroken.

Accessory:

3-4 Rounds of
15-20 GHD sit-ups
20-25 Back extension on GHD
10/10 Half kneeling medball throws

Rest 60-90s between rounds.

8 x alkavalla 90s

1 raaka rinnalleveto riipusta + 1 rinnalleveto + 1 työntö

Rakenna päivän mukavaan painoon

8 x alkavalla 2 minuutilla

1 tempaus riipusta + 1 tempaus + 1 valakyykky

Rakenna päivän mukavaan painoon

Weightlifting - Build up to a heavy single power clean

Accessory:

Windmill, 4 x 10 (5/5) - moderate weight
Russian twist, 4 x 20 (10/10) - moderate weight

Rest 1 min between sets

Metcon:
For time:
1000m row
50 Push press 40/30kg

TC: 8 min

Metcon (time)

“Christine”

3 Rounds for time:
500m row
12 Deadlifts @ Bodyweight
21 Boxjumps 24/20”

Timecap: 15 minutes

*This is a benchmark test. We are gonna redo this in week 40.

3 x alkavalla 3 minuutilla
Pystypunnerrus 5,5,5 + sarjojen välissä max toistot rengassoutu

15,12,9,6,3 toisot

Raaka rinnalleveto 70/50kg
Etunojapunnerrus

Aikaraja 12min

4 rounds:

10+10 db walking lunge
- rest 90 sec.
3-5 weighted pull up
- rest 90 sec.

5 kierrosta

30s kk vauhtipunnerrus oik
30s kk vauhtipunnerrus vas
1min kk maastaveto

Tulos pienin toistomäärä vauhtipunnerruksia kierroksella.