(jmf 020318)

50 du
50 situps
50 du
50 squats
50 du
50 pullups
50 du
50 kbs (16/24)
50 du
50 HR pushups
50 du
50 burpees
50 du
50 boxjumps
50 du
50 wallballs

Tc: 40 min

10 rounds for time of:

• 10 back squats
• 100-m sprint
• Rest 30 seconds.

Men 135 lb.
Women 95 lb.

Painot erillisen taulukon mukaan. Neljä ysin sarjaa.

"Omatoiminen WOD"

A.
Clean & jerk
5x2+1
Rest 2-3min.

B.
Front squat: 8+6+4+2
@70-85%
Rest 2-3min.

C.
3 rds:
Ghd sit up
6-8 Bp
6-8 Ring row

Partner wod: you go, I go

10 rope climb
25 Thruster @ 60kg/40kg
50 Burpee C2B/pull up
100 Wall ball
200 double unders
4000m row / 200 cal bike

Time cap: 40 mins "

For Time:

1000/750m row
150 DU or 300 singles
1 mile run
150 DU or 300 singles
1000/750 m row

Front squat 5 RM,
then 3x5 reps @ 90% of 5RM.

Sprints

5 rounds of alternating movements
Work 20", rest 45"

Knees-To-Elbow
rest
Squat jumps
rest

Ring dip max reps (aim for at least 10 reps),
then 3x 50% reps.

Front squat 3 x 5