For time

• 10 overhead squats
• 10 box jump-overs
• 10 thrusters
• 10 power cleans
• 10 toes-to-bars
• 10 burpee muscle-ups
• 10 toes-to-bars
• 10 power cleans
• 10 thrusters
• 10 box jump-overs
• 10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

Seated Shoulder press 1x5, 1x6

Pendlay row 3x4, 1x7

Weighted Dip 3x4, 1x10

4 rounds of DB snatch + BMU (decreasing amounts):

• DB snatch @ 22.5kg: 40, 30, 20, 10
• BMU: 10, 8, 6, 4

TC: 10'

3x1000m. 3 minuutin palautukset intervallien välissä.
Ensimmäisen 1000m vauhti tulisi olla sinun nykyistä cooper vauhtia, seuraaville tulisi aina kiristää 5-15 sekuntia.

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

4 rounds
10 cal bike
10 pull Ups
10 walking lunges

3 set
10-14 Renegade row
10-14 tricep roll out

WOD ANDRÉ (2.1.2019)

In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg)

After 200 reps do 2 Ball Clean (20/14 lbs)
After 400 reps do 1 Ball Clean
After 600 reps do 20 Ball Clean
After 800 reps do 19 Ball Clean
After 1000 reps do 2 Ball Clean
After 1200 reps do 1 Ball Clean
After 1400 reps do 20 Ball Clean
After 1442 reps do 19 Ball Clean

(Timecap: 45 min)

Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.

Both can do Air Squats at the same time but not the Ball Cleans.

If you do it alone then do 800 Air Squats and the Ball Cleans accordingly.
Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.

Use the hashtag #wodandre on social medias.

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