2 Rounds of:

Run 800m
30 Ring Dips
Run 800m
30 Thrusters 50/30kg

21-15-9
Power Clean (60/40kg)
Front Rack Lunge (60/40kg)
Push Jerk (60/40kg)

10 +10 yhden käden kahvakuula heilautusta
10 x boxi yleisliike

EMOM until fail of:

odd minutes:

• burpee
• jumping rope (10x)

even minutes:

• DB/KB uni muscle snatch (16/8 kg)
• sit-up

30’ AMRAP of:

• 20 box jumps (60/40 cm)
• 20 rope jumps
• 20 BB front lunges (30/14 kg)
• 20 rope jumps
• 20 DB squat jumps (12/6 kg)
• 20 rope jumps
• 20 kneelings
• 20 rope jumps

Full Clean- 1RM

 

Elizabeth

Clean 135/95

Ring Dips

21-15-9

 

Score: 1RM/Time 

 

PostWOD:

400m cool down run

Sweeping pigeon

Archers pose

Front rack stretches

 

4 rounds

Run 1200 m
Rest 3 min

Pause at knee 3 seconds for clean
5x1 work to heavy single

Filthy Fifty!

 

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

Score: Time

15-12-9 reps for time of:

• 135-lb. thrusters
• 45-lb. weighted pull-ups