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

5 RFT:

60 Double Unders
15 Overhead Squat
3 Rope Climb

( 12 - 20 )

• Smooth pace on DU´S. Breath and relax shoulders.
• 1-2 Set on the overhead Squat. Squat low and stand fully.
• Strong foot clamps @ minimal pulls to get up the rope each rep.

On The 2:30 x 6 Sets:

4 Bench Press ( 68 - 78% )

3 RFT:

20 Dumbbell Snatch 32,5/22,5kg ( 25/17,5kg )
10 Deficit HSPU ( 3,5"/2" )

Time Cap 10

3 Rounds For Time :

1250m Row ( Run 1000m )
10 Ring Muscle Ups ( Bar )
100 Air Squat

TC 30

3 - 4 Rounds:

2:00 Bike, Row ro Run
15 OHS
10 Banded Ring Dips
20 Single Unders