Alt. db CNJ 4x16

WOD

13’ AMRAP

9 Burpees

7 DB Power Clean 2x22,5/15. 15/10

5 DB Front Squat

3 Thruster

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps@70%
Set 2: 4 Reps@75%
Set 3: 2 Reps@80%
Set 4: 4 Reps@75%
Set 5: 6 Reps@70%

• 3 Round not for time of:
Strict Chin Ups 10 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm KB Overhead Squats Dx 10 reps unbroken
One-Arm KB Overhead Squats Sx 10 reps unbroken
(Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)

A/ 3 rounds of
30 DU
6 Power Snatch @60/40kg
30 DU
4 OHS @60/40kg
Remain time: 1 rep Snatch
TC: 12'

B/
AMRAP 18'
25 Burpee over the KB
20 KB Swing @24/16kg
15 T2B
10 KB OH lunges @24/16kg

4 rds, alternating
6x back squat (last round, max reps!)
6x push press (last round, max reps!)
Treeni on onnistunut, jos maksimitoisto pyörii 8-10 kieppeillä.

this is strenght training, so rest as needed between sets

• 3 Sets of:
Strict Handstand Push Ups 15 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 15 reps unbroken)

1:00 rest
One-Arm KB Row 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

warm up: olkapäälämppä + own activation

skill:
otm 10
odd: one set of 3-15 kipping/butterfly pull ups (do not rip your hands)
even: headstand practise (check the video)

Lord of the rings: the Wizard
12 min amrap:
15cal row
9 bar over burbee
20 wall ball
target: Be fast with the burbees. Short brakes with wallballs. Don’t pity yourself!

Joka 4 min mennään x 4
5 x E4MOM

*6 Goblet squats with a plate
*6 Plate burpees
*6 Ground to over head with a plate

Harjoitellaan:

Vauhtipunnerrustekniikka
Etukyykkytekniikka
Thruster-tekniikka:

3 x 5 thruster, sopiva paino