Karhukompleksi 4 sarjaa

Complete the following workouts in 26 Min;
WOD 1: 0-8 Min AMRAP (Score is your Total T2B)
Max T2B
Row CAL of T2B

WOD 2: 8-15 Min
1RM ( Clean + 2 x STOH)
Score as total kg

Rest 15-18 Mins

WOD 3: 18-26 Mins. 8 Min AMRAP
20 C2B
20 KB Swing (24kg/16kg)
20 Wall Ball (9kg/6kg)
20 Front Squat (60kg/45kg)
20 Burpee Box over (60cm/50cm)
20 Front Squat
20 Wall Ball
20 KBS
20 C2B

Post scores for each WOD
Scale as needed

1) 3 Power Clean
2) 10-15 Box Jump

In 12 minutes:
3 Hang Power Snatch

Start at empty bar and work up to heaviest triple for the day with good form.

Advanced:
3 Power Snatch
8 sets of 3 at 70% of 1RM EMOM

20 Intervals (10 of Each)

Row 80 Sec & Rest/Transition 10 Sec
Skill/ Mobility 80 Sec & Rest/Transition 10 Sec

Alternate between the two, mix of the skill and mobility. Focus on weakness with skill work & mobility.

Examples of Skills;
Handstand, handstand push up, handstand walk.
Muscle up & progressions of it.
Kipping pull ups, butterfly pull up.
T2B
DU'S

3 Min Row for Cal
1 Min Rest
3 Min Burpees
1 Min Rest
3 Min Shuttle Run 10m
1 Min Rest
3 Min T2B

Each 3 mins is an AMRAP, work in groups, rotate to next station after 3 mins and 1 min rest between. Record Cals rowed, Burpees, distance m and reps. Scale T2B with knee raises.

4 Rounds for Quality
10 x Hollow Rocks
5 x V-Sit
15m Caterpillar 🐛

EMOTM for 20min:
1x Clean & Jerk
work around 75-85% of 1RM.

7 min AMRAP:

• 4 hang power cleans (2/3 1RM HPC)
• 10 toes to bars
• 12 overhead walking lunges (45/25 lbs plate)

For quality: Overhead squat 2x8 (2 second pause at the bottom)