"Do it again Friday" 8 of January 2020
5 Rounds for Time
15 Kettlebell Swings @24/16 kg
10 C2B Pull-Ups
5 Squat Snatches @40/25kg

TC: 16'

Four sets of six double KB C&J's

FT:
100 Cal bike erg (split)
50 Synchro DB snatch
80 Cal bike erg (split)
50 Synchro DB push press (2xDB)
60 Cal bike erg (split)
50 Synchro DB front squat (2xDB)

Tabata:
V-ups / Russian twist
+
40 Ab mat sit-ups

Tempaus veto (Epäkäs)

1x3x100%
2x2x105%
2x2x110%

Takakyykky

2+4+6+8, rive 100%

Suorinjaloin mave 3x20, kuorma jolla saa hyvän pumpin ala selkään.

Juoksu vedot

6 x 30m, rullaovelta Ohkin nurkalle. Ei repiviä.

Mitähän sitä tänään olikaan ? =)

Työntö veto + rive polven alta + työntö

5 x (1+1+1) 80 - 85%

Rive + työntö

5 x (1+1) x 85% - 90%

Tempaus veto

3 x 3 x 100-120%

Boksihypyt

7 x 3

A,
"Filthy 50"
50 Box Jump 60/50cm
50 Jumping Pull Up
50 Swings 16kg/12kg
50 Walking Lunge
50 Knees to Elbow
50 Push Press 20kg/15kg
50 Hip Extension
50 Wall Ball 9/6kg
50 Burpee
50 Double Under
Goal: Sub 25 min

B,
Carries
Accumulate 5 min in a Kettlbell Farmers Carry Hold 32/24kg
*Each time you put the weight down complete 10 calories on the bike. If you put the weight down more than 5 times stop and call it good for the day.

FOR TIME:
30 KB OVERHEAD LUNGE (LEFT ARM)
32/24 24/16
30 KB SNATCH (LEFT ARM)
30 KB OVERHEAD LUNGE (RIGHT ARM)
30 KB SNATCH (RIGHT ARM)

Lepo

Huoltoa ja kevyesti fillaria tai hiihtoa.

30:00 row or bike for calories

Every 3:00 do 10 DB alt snatches 50/35