17-JAN-21
Warm up, stretch

WORKOUT
4 Rounds

1 min run
20 Air squats
15 Glute bridge DB bench press
5 burpees

3 Rounds:
8-10 Barbell hip thrust with 1s hold
30sec Rest
20 Alt. curtsy squat
1min Rest

In 15 minuti
5 round
20 cal bike erg
10 thrusters 52.5kg
Nel tempo rimanente trovare il massimale del complex di 3 front e 1 jerk

5 round
1'-cal bike erg
1'-power clean 60kg
1'-max bar facing burpees
1'-rest

Power clean su %1rm
10 75%
8 80%
6 85 %
4 90 %
2 95 %

Emom 30min
1. Thruster 40s
2. 6 V-Ups/ 8 Sit ups
rest of the min Jumping jacks
3.rest

Skaalattu
EMOM 30min
1.min Air Squat 40s
2.min 8 Sit Ups, rest of the min Jumping Jacks
3.min rest

Katso Wodin liikkeet briiffi videolta.

A: Clean 8x1
B: 12min emom (3 rounds)
1: 8 strict chin ups
2: 12cal renegade bike
3: 15 rkb swing @28kg
4: 10 burpees

Barbell high pull 4x12 reps

Wide grip Pullup 8-8-6-6 reps

Warm up
Pick a partner and share machine
3 rounds
10/8 cal bike or row
10 air squats
10 ring rows
10 passthroughs

Then do barbell warm up and warm up front squats, push press and clusters (no more than 8:00 for this)

WOD (with a partner)
Part A: 10 rounds
Partner 1: 1 round of Cindy*
Partner 2: 10/8 cal bike (15/12 cal row)
Switch when both are done
*time cap of 20:00 for this part

Part B:
@24:00 (split work however but must do in order)
80 front squats 115/75
60 shoulder to overhead
40 synchronized bar over burpees
20 clusters (switch partner after each rep)

*40:00 time cap

*cindy = 5 pull-ups, 10 push ups, 15 squats