"Dead Arm"

5 Rounds:
5 Kipping Handstand Push-ups
10 Overhead Squats 50/40
15 Deadlifts

30 PulluP

5 Rounds:
5 Kipping Handstand Push-ups
10 Overhead Squats 50/40
15 Deadlifts

Kev

AMRAP (with a Partner) in 26 minutes
6 Deadlifts (315/205 lb), each
9 Bar-Facing Burpees, synchronized
9 Bar Muscle-Ups, each
55 ft Partner Barbell Carry (315/205 lb)

30min amrap
1000m row
50 thrusters 20/15kg
30 pull-ups
Split reps/meters as you and your partner see fit
And then...
10 rounds/alternate rounds
6 power clean 60/40kg
15 wall balls
And then...
Amrap rest of time
8 ttb
8 push ups
8 dB snatch
Alternate exercises

High box jumps

Metcon:
21-15-9
Box over burpee
Power snatch 30/40 kg

Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Dumbbell Push Press 2x22,5/15
3 Minutes of Air Squat
2 Minutes of Ring Dips

Quality training - 7min

Tästä opit kuinka vetää Tapsan tansseissa.

AMRAP 20

10 fronts squat@ 50% section one 2 repetition sets
8 strict HSPU
30 Du´s

1 x clean
+ 10-8-6-4-2 Front squat, Unbroken

SO 3:00

Result is lifted kilos including clean, squat clean is not front squat

“Comp session” running clock
0-10 mins
brief/warm up/mobility
15-25 mins
10 min gymnastics Amrap
3 strict HSPU
6 Ring dips
12 Pistols
30-42 mins
3rds barbell cycling (Emom)
1: power clean
2: front squat
3: power snatch
4: rest
45 mins-to Finish
Wod: for time
500m Row
5 rope climb
10 BBJO@24/20”
20 D-ball clusters@30/20

Wod: a chance to see and sample one of our comp classes , we focus on gymnastic , barbell cycling and high intensity workouts! Be prepared to work and transition to each component fast.

Rinnalleveto + ylöstyöntö

3 x 1+2