C&J 1RM
15-30min rest
“Bergeron beep test”
EMOM for as Long as Possible
7 Thrusters (75/55 lbs)
7 Pull-Ups
7 Burpees

Jämför med 2/6

Emom 30

1.min. 10 x thruster 40kg
2.min. 15 x kb swing 24kg
3.min. 8 x T2B
4.min. 10 x bar over burpee
5.min. Rest

• Interval of:
1 Interval of:
Assault Bike 2:00 @ max Kcal
Full and complete rest. Registra il numero di Kcal
3 Interval of:
Assault Bike ¾ Kcal of 2:00 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
primo.

EMOM 5
Hold a 60kg. For 30 sec
then take a 30 sec. Break

E30SOS
1 60KG. D-ball clean (over the shoulder )

Wod: “Wood” Australian hero Wod !
5 Rounds For Time
400m Run
10 Burpee Box Jumps@24/20”
10 SDHP@40/30
10 Thrusters@40/30
1 minute Rest

An Australian hero Wod to say goodbye to Harry! Who leaves to join the navy !
Aim to maintain a pace each round , try to keep moving and not burn out.

1 x Max reps with 85%
todays heaviest weight

Lisäpaino nojapuudippi 3 x 6

Push press 4x3

Mobility