Warm up

A) 4-6min easy erg

B) Warm up sets for reverse lunge & bench press
(for example: 3x 6-8)

Workout

A) 3 rounds
16 back rack reverse lunge
8-10/side one arm supported DB row
Rest 2min

B) On the minute for 9min
1. 4 bench press @70-80%
2. 8-10 ring row
3. Rest

C) 50 toes to bar for time
--> Every time you break, perform 5 burpee to target

AMRAP 15

15/12 Calorie Bike Erg
1 Legless Rope

5 Rounds x AMRAP 3

3 HSPU
6 Power Snatches 42,5/30kg
9 Box Jumps Overs 24"/20"

Rest 1:00 Between Amrap´s

• Find a sustainable pace throughout. With only 1:00 of rest between rounds, we will not have much time to recover.
• Aim for Unbroken sets of HSPU and Power Snatches.
• Use the box jump overs as a pacer and place to catch the breath and shake out of arms.
• Every round you will pick up where you left off in the previous round.

Amrap 20’ with Partner - I go U Go

100 m OH carry @double24/16
100 m Front Rack Carry @double24/16
100 m Farmer’s Carry @double24/16
100 m Bottoms Up Carry - Partner: Bottoms Up Hold @12/8
100 m Walking Lunges @double24/16

Afterparty
100 KB Sit-Up Reach @24/16

Emom21:
a) 3-6 power snatch
b) 30-60 SU
c) rest

Voima
E3MOM, 4 rounds
12steps Goblet walking lunge

WOD
For Time
21 - 15 - 9
air squat
push press
sit up

Blank hold for time

“ELLEN”
3 rounds for time:
20 burpees
21 alt. db snatches @22/14kg
12 db thrusters @2x22/14kg

EMOM 10 (5x both)
odd: 8 lateral raises
even: 8 horizontal row

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Toinen kierros näitä

For time:

60 GHDSU
15m Back Rack Walking Lunge
15m Front Rack Walking Lunge
15m Overhead Walking Lunge

52,5/37,5kg

CAP 10