Hero WOD suprise

•100cal row + 100cal ski + 100cal assault bike

• ”None” pari jumppana
50 power clean&jerk @40kg
50 burbee / up&down
Rest 1min
40 power clean&jerk @50kg
40 burbee / up&down
Rest 1min
30 power clean&jerk @60kg
30 burbee / up&down
Rest 1min
20 power clean&jerk @70kg
20 burbee / up&down
Rest 1min
10 power clean&jerk @80kg
10 burbee / up&down

"I go, You go" with Partner, for time
40 C&J
50 TTB
60 KBS
70 Box jump
80 Front squat
90 DB snatch
100 Burpee

Remembering..........
L - lunges
A- alternating snatches (DB or KB)
S- STOH ( shoulder to overhead)

V- ups
E- elbow plank
G- goblet squats
A- American kB swing
S- sprints (from garage door to dumpster and back)

32 min EMOM (4 rounds)

50 sec work/ 10 sec transition

• As you do this workout remember all those involved in the Las Vegas tragedy that occurred last weekend. There were so many affected by this tragedy.

Tempo Front squat
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
Sets 1-3 – 1 Rep @ 55% 1RM Front Squat
Sets 4-6 – 1 Rep @ 60% 1RM Front Squat
Sets 7-9 – 1 Rep @ 65% 1RM Front Squat

20 dl 125 kg
500 m ski
20 kbs 32 kg
500 m row
20 ohs 40 kg
500 m row
20 burbee
30 cal assault bike
20 pull ups
30 cal assault bike
20 box jumps
500 m ski
20 db squat clean 2x20,5kg
400 m run

2 sets of 12 reps

EMOM x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Rest 2:00

EMOM x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

Pk-kuntoilu 1,5-2h
uintia, fillaria, ulkoilua