Aamu tärinät

5x
12 DB bench press
10 Pull-up

3x
10 Shoulder press (barbell 20-30kg)
10 Push-up

3x
10+10 Banded chest flyes
”21’s” Bicep curl

Quick workout and SHORT rest’s between all sets!

10-8-6-4-2-1

Titan strength and conditioning memorial WOD by WodWell

Buy in: 20 burpees

Then EMOM20
Min 1: 15/12 cal row
2: 20/15 plate GTOH (20/10 kg)
3: 20/15 sit-ups
4: 6/4 devil’s press thrusters (2x16/12 kg)
5: Rest
X 4

EMOM20
Min 1: 6 kb deadlift + 6 kb swings + 6 kb thrusters (24/20 kg)
2: 50 single-unders
3: 12 alternating db snatches (24/20 kg)
4: 10/6 up/downs
X 5

Cash out: 18 burpees

Box backsquat 6x3 (5s)/ 3min
Go heavy!

Aikaa vastaan:
500m soutu
10 rengassoutu
50cal AssaultBike
10 etunojapunnerrus
400m soutu
10 rengassoutu
40cal AssaultBike
10 etunojapunnerrus
300m soutu
10 rengassoutu
30cal AssaultBike
10 etunojapunnerrus
200m soutu
10 rengassoutu
20cal AssaultBike
10 etunojapunnerrus
100m soutu
10 rengassoutu
10cal AssaultBike
10 etunojapunnerrus
100m SkiErg
10 rengassoutu
10 cal BikeErg
200m SkiErg
10 rengassoutu
20cal BikeErg
10 etunojapunnerrus
300m SkiErg
10 rengassoutu
30cal BikeErg
10 etunojapunnerrus
400m SkiErg
10 rengassoutu
40cal BikeErg
10 etunojapunnerrus
500m SkiErg
10 rengassoutu
50cal BikeErg
10 etunojapunnerrus

Back squat 4x20

Ascending Ladder; descending reps
Every weight done twice
5 x 50kg
4 x 60kg
3 x 70kg
2 x 80kg
1 x 90kg
1 x 95kg
1 x 100kg x 1
1 x 102.5kg (failed)

14 Min E2MOM
4 x 221 @ 70kg

5 min max cals
10 min AMRAP:
24 alt s/a db snatch
15 hog push ups