3 x 3 tempaus

• Friday 2nd March 2018

Aerobic capacity : "TRIPLE TROUBLE"

Complete 10 rounds of each :

A)Assault bike 20" max effort / 40" low effort
B )Row 20" max effort / 40" low effort
C) Double unders 20" / 40" low effort

Rest 2 mins before moving to the next movement.

1.) Sotts press 5×5
2.) Tall clean 5×5
3.) Clean thruster + thruster 5 x 1+4
4.) Bench press 3×20

5 round for time
20x pull-ups
30x push-ups
40x sit-ups
50x squats
3 min break between each

1 round Helen, 400m run, 21 KB (35), 12 pullups (banded), 3:48.
Needed 3:10 for a point. So, I got a 1/2 point.

Attempted max rep bench press again, 2x. Did 10 the first time, 11 the 2nd time. Needed 22 to get a point.

Total: 15 1/2 points.

Strength:

High Hang Cleans (start bar at waste - not at knees): 6x135, 6x155, 6x165, 6x175, 6x185

Metcon:

21-15-9: Hang Cleans (135lbs), Pullups

Time: 6:15

4 kierrosta:

8xHeavy heilautus
4xpituushyppy
4xleuka

30-20-10 reps for time of:
Ground to overhead, 20 kg plate
Pull-ups

3 Rounds 45 sec. on/15 sec off
1-Row for calories/Ski/Bike
2- Rope Climb (scale: pullup/ring row or rope pulls)
3- air squats
4- push up + shoulder tap
5- DU or singles
6- Burpee+Slam ball
7-MB Seated Russian twist (also use either a KB or DB)
8- Thrusters (BB, dumbells, KBs, or MB)

(1 min rest after each round)

• Burpee+Slam ball -you do burpee first, then slam ball and repeat

*The burpee to slam ball is an awesome total body movement. It is an explosive movement.The ball slam targets the muscles in your arms and shoulders, core, and lats, while the burpees hit your shoulders, core, and legs.

• Also if it is a big class feel free to start at different movements. Have a great workout!

For time:
* 9 burpee-MU
* 200m run
* 7 burpee-MU
* 400m run
* 5 burpee-MU
* 800m run