Ascending Ladder for 9:00:
3 Power Snatches (35/25)
3 Wallballs (20/14) – Females to a 9′ Target
6 Power Snatches
6 Wallballs (20/14) – Females to a 9′ Target
9 Power Snatches
9 Wallballs (20/14) – Females to a 9′ Target
etc…

Inget bokningsbart pass idag på annandagen.
Men här är ett pass för er som vill komma in och träna på egenhand.

For time:
500m row
40 squats
30 situps
20 push ups
10 pull ups
3min rest
30 burpees
3min rest
5 Rounds of:
10 Box jumps
10 KB swing 24/16

1 hang squat clean 100/70
2 frontsquat
3 mu
4 deficit HSPU
5 DL
6 walking lunges
7 box over burpees
8 kb swing 32/24
9 pullup
10 ttb
11 thrusters 85/60
12 hs walk
Start from 1, then 2,1, then 3,2,1 etc...

Joulupäivän pop up-gym! Mikä on pop up-gym? Se on omatoimiseen harjoitteluun varattu aika aikoina jolloin sali on teoriassa suljettuna. Pop-up gymillä on aina coach paikalla mutta hänkin saattaa treenata. Apua saa tietysti kysyä!

Ideoita: skills, ykkösien hakua jos et pääse ensi viikolla joku päivä

Winter War 2017 - Qualifier 3

For Time, CAP 25 min

A tiebreak time is taken after each completed round.

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RX

10 Squat Snatch* 50/35 kg
2R:
- 5 CTB
- 5 HSPU
- 10 Pistols, alternating

8 Squat Snatch 60/40 kg
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

6 Squat Snatch 70/45 kg
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

4 Squat Snatch 80/50 kg
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

2 Squat Snatch 90/55 kg
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

• Squat snatch or Power snatch + OHS. A full squat is required.

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Scaled

10 Ground to Squat to Overhead (GTSTO) 50/35 kg
2R:
- 5 Pull-ups
- 10 Hand-realease Push-ups
- 15 Air squats

8 GTSTO 60/40 kg
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

6 GTSTO 70/45 kg
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

4 GTSTO 80/50kg
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

2 GTSTO 90/55 kg
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
Continuing this for as long as you are able.

50 SDHP (42.5/30)
50 Burpee

1: Assault bike
2: 5 strict deficit HSPU
3: Assault bike
4: 1-2 legless rope climb

Power clean and jerk (tng):
1,2,3,4,5 1,2,3,4,5, ...
(Rx: 60/42.5)

Open Gym 1:30