day 9, 6x2 @ 80%

8 rounds for fun:

500 m ski
500 m row
450 m run
5 pull-ups

With 8 kg vest.

(Yläkerta)
400m Row
25 GHD sit-up ( scale to 20 or 15 if needed)
(Alakerta)
20 frontrack lunges (60/42.5)
10 Power snatch (60/42.5)

Hatch squat week 9 day 2

Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges

+.
15min emom:
1 – Dumbbell Shoulder Press x 8
2 – Supine Chinese Plank x 30-45 seconds
3 – Bent-Over Barbell Row x 6
+
For time:
40/30 Calories of Rowing
30 Dumbbell Thrusters
20 Box Jump-Overs

Running WOD:
5 mins easy pace
50 secs fast pace
5 mins easy pace
1 min rest

4 mins easy pace
40 secs fast pace
4 mins easy pace
1 min rest

3 mins easy pace
30 secs fast pace
3 mins easy pace
1 min rest

2 mins easy pace
20 secs fast pace
2 mins easy pace
1 min rest

1 min easy pace
10 secs fast pace
1 min easy pace
Done!!

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp
Make up a missed benchmark or wod from this week.

We will resume benchmarks next week.

work up to hvy strict/bench press(13)

Finisher
Stretch and roll errrrthang
100 flutters

6 sets of 3 position clean.

Front squat
3 x 80%
1 x 87 %
3 x 85 %
1 x 90 %
3 x 87 %
1 x 95 %
Jos ei ole varma maksimista, arvioi

1 x rinnalle + 1 x etukyykky + 1 x ylöstyöntö

1 x 60 %
1 x 70 %
1 x 75 %
3 x 80 %