A. 10 min AMRAP
100m of burpees – burpee followed by a broad jump/or step for 100m.
100m Run

B. 10 min AMRAP – ascending ladder of wallballs and double unders, increase by 1 rep each round and keep going for 10min

1 Wallball
1 Double Under
2 Wallballs
2 DU’s
3 Wallballs
3 DU’s

C. 10min AMRAP – ascending ladder of toes to bar and lunges, increase by 2 reps each round and keep going for 10 min.

2Toes to Bar
2 alternating lunges
4 Toes to Bar
4 alternating lunges
6 Toes to Bar
6 alternating lunges…..

Equipment: wallballs, jump ropes

Partner Chipper

Buy In 200m Run

100 DB Front Squats (40/30kg – combined weight 20kg/15kgdumbbells)
100m Run
90 Burpees
100m Run
80 KB Swings (28/24)
100m Run
70 Push Ups
100m Run
60 Sit Ups
100m Run
50 KB Sumo Deadlift High Pull (28/24)
100m Run
40 DB STO (20/15kg)
100m Run
30 Toes To Bar
100m Run
20 DB Thrusters (20/15)
100m Run
10 Manmakers (20/15)
100m Run

Cash out 200m Run

Time Cap: 35min

Equipment per pair: KB, DB

4-5 RFQ:

Max hold on top of ring row (hold until arms are almost straight)
12 Ring mountain climbers (1 leg=1 rep)
30sec (weighted) Back extension hold on top (w/ partner on a bench)
8 Ring push-ups (tempo30X1)
10/10 KB kroc rows (heavy 32/24kg)
40/40m KB over-under carries (heavy)

Rest 2min btw rounds.

Wu:1x5(40-50%)/1x3(65-70%)/1x1(75-80%)
-If you dont know 1rm start 40-50% 1rm snatch and build up 110-150% 1rm snatch (depents you level)
+work set 3x1(build up)

a) Valitse kaksi heikkoutta (gymnastics)
ja työstä niitä 20-30 min. Vaihtoehtoisesti käytä aika mobbailuun wodin jälkeen.

b) Conditioning

With running clock
00-09:00 min
for time
42-30-15
Push ups/air squats

9:00-18 min
for time
21-15-9
Row/toes to bar

18-27:00
for time
15-12-9
Strict pull ups/burpee box jump

• mikäli saat tehty alle 5 raakaa leukaa niin käytä kumpparia

Huom: merkkaa ylös ajat kaikista kolmesta treenistä

STRICT HSPU
Based off percentages, we have three sets per round below. Rest as little as needed between sets, with a full 2:00 between rounds. Our goal is to move with urgency, but each set is intended to be unbroken.

3 Rounds:
Set #1 – 50% of Benchmark HSPU
Set #2 – 30% of Benchmark HSPU
Set #3 – 25% of Benchmark HSPU
2:00 Rest

3 Rounds:
10 Power Snatches (50/35)
20 Box Jump Overs
30 Wallballs (20/14)

ON THE 0:00... SNATCH

From 0:00 to 5:00…
On the Minute – 1 Pause Overhead Squat + 1 Snatch Balance rack)

From 5:00 to 10:00…
Build to a moderate 3-Position Squat Snatc
(pockets, knee-level, and the ground)

From 10:00 to 15:00…
On the Minute – 1 Squat Snatch
Build to a moderate/heavy for the day.

Every 90s x 5 Sets:
4 Front Squats
C2B ME

Set #1, On the 0:00… 4 Front Squats @ 70% of 1RM Front Squat+C2B
Set #2, On the 1:30… 4 Front Squats @ 72% of 1RM Front Squat+C2B
Set #3, On the 3:00… 4 Front Squats @ 74% of 1RM Front Squat +C2B
Set #4, On the 4:30… 4 Front Squats @ 76% of 1RM Front Squat+C2B
Set #5, On the 6:00… 4 Front Squats @ 78% of 1RM Front Squat +C2B

Single Arm Farmer Carry: 4 x 100 Meters. Rest 90s.

• 50m then swap hands each round.
• Go heavy!