amrap double-under tabata 20 sec work /10 sec rest

Lowlands Throwdown 2014 Qualifier Workout 3

Complete as many reps as possible in 7 minutes of:

15 Snatch (M: 40kg, F: 25kg)
15 Pull Ups
30 Double Unders

15 Snatch (M: 50kg, F: 35kg)
15 Pull Ups
30 Double Unders

15 Snatch (M: 60kg, F: 45kg)
15 Pull Ups
30 Double Unders

Max rep Snatch (M: 70kg, F: 55kg)

EMOM 30 minutes

Every minute perform the following for as long as possible:
2 wall walk
2 sit-up get-up
2 squat-box jump

If/when you fail to complete a round, count the last minute in which you completed every rep. For instance, if you failed to complete the 15th minute (16th round) then your score would be 14 - the last minute in which you completed your 9 knee-to-nose reps.
minute 0 = round 1 = 0-60secs
minute 1 = round 2 = 61-120secs
minute 2 = round 3 = 121-180secs
minute 3 = round 4 = 181-240secs
.....
so on
.....

Emotm 20min
a. 7 benchpress 60kg
b. 10 boxjumps 75 cm

Total 105min
A. WU 500m row, 2 rounds: 20 abs & backs, mobility
B. Strength: HBBS max
50% 3 60% 3 70% 3 80% 10 50% 2 60% 2 70%2 80% 2 85% 2 90% 2 95% 1

Tempausveto korkea leukaan 5cm korokkeelta
40% 5 50% 5 55% 5 55% 5
Tempausveto rintalastaan 5cm korokkeelta
70% 5 80% 4 90% 3 100% 3 110% 2
Tempausveto olkaveto ei koroketta
120% 5 130% 4 140% 3 150% 3

Muutama nopea tempaus, alkaa tankojumpalla 50%-85% ykkösiä mihin kulkee rennosti jos jaksaa

Vatsa + selkä liikepari 15+15 x 4
2x15 weighted situps with ls 15kg
puolapuut 1x15, Kylkitaivutus 20kg KB 1x20
Back extensions 2x15x52.5kg, reverse hyper 2x15x5kg

C. 1000m row

3 Bar MU´s / 6 C2B / 9 pull ups
6 Power Cleans @ 60kg
9 Burpees

1-4min 3 Bar MU´s
4-8min 6 C2B
8-12min 9 Pull Ups

Every 2 minutes for as long as possible complete:

From 0:00-2:00

• 15-ft. rope climb, 2 ascents
• 185-lb. front squats, 2 reps

From 2:00-4:00

• 15-ft. rope climb, 2 ascents
• 185-lb. front squats, 4 reps

From 4:00-6:00

• 15-ft. rope climb, 2 ascents
• 185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Total 90min
A. WU: 500m row, 30 abs & 30 backs, 5 clapping push ups
B. Olympics, Jyrkin tunti
Työntö, työntöveto napaan 15kg, 27.5kg, 37.5kg
Työntöote, maasta irrotus puolireiteen
3x37.5 3x37.5 3x37.5
Olkapäät ylös 3x37.5 lantion ojennus 3x37.5 käsiveto 3x37.5 3x37.5
Rinnalleveto + työntö
Räkkipompotus rv max paino
10x55 10x55 10x55 10x55 10x60
Yhtäjaksoinen liike, jotta tanko pysyy suorassa. Auttaa työnnön pitämiseen suorassa ja oikeaan vauhdinoton syvyyteen.
D. Post WO 1000m row

Superkids:
7 min AMRAP

1 boxinylihyppy, 1 KB /käsipaino työntö, 1 pistoolikyykky
2 boxinylihyppyä, 2 KB käsipainotyöntöä, 2 pistoolikyykkyä
3,3,3
4,4,4
...

Ninjat
10 min AMRAP

2 boxinylihyppy, 2 KB /käsipaino työntö, 2 pistoolikyykky
4 boxinylihyppyä, 4 KB käsipainotyöntöä, 4 pistoolikyykkyä
6,6,6
8,8,8
...

Warm-up 3x 10 back extensions

WOD:
75 push presses (90#/70#)
OTM *20 double unders

*sub for double unders today are: 10 attempts or 2-1 singles or 20 jumping jacks

There will be a 20 minute time cap on this workout. If you don't complete all 75 reps, then your score will be the number of reps completed at the time cap. If you did complete all 75 reps, then mark the time completed.

If you complete your reps at the top of the minute, then finish with double unders.

Cash out: 3x 10 GHD sit ups