Podipilding

Box jump
Push ups
Kb swings@16kg
Rounds : 5-10-15-20-15-10-5

1. 5x 10s Max Effort (1170W max) 1.50 break (150W) 3min break
2. 10min @ 15cal/min

5 kierrosta

200/300 m soutu 12 clean & jerk, 30/40 kg

Pidä treeni kohtuu kevyenä, tavoitteena on opetella sujuvaa työskentelyä tangon kanssa. Tanko rinnalle, suorillekäsille, alas, rinnalle, suorillekäsille ...

1RM Hang Squat Snatch

3 x 9min AMRAP

9min AMRAP

2 alternating Dumbbell Snatches into 2 alternating single arm Overhead Lunges

2 sit ups

4 alternating Dumbbell snatch into 4 alternating SA OH Lunges

4 sit ups

6 alternating dumbbell snatch into 6 alternating OH Lunges

6 sit ups

8-8; 10-10; 12-12....

Keep increasing by 2 reps each round

Rx women: 15kg
Rx men: 20 kg

1 min transition

9min AMRAP

5 Calorie Row
5 burpees over the rower
10 calories Row
5 burpees over the rower
15 calorie row
5 burpees over the rower
20-5; 25-5....

Each round increase calories by 5 the burpees stay the same

1min transition

9 min AMRAP

5 wall balls
5 pull ups
10 wall ball
5 pull ups
15 wall balls
5 pull ups

Increase the number of wall balls by 5 reps each round the number of pull ups stays the same

Rx women: 14lbs or 6kg
Rx men: 20lbs or 9kg

Amrap 20
15 ttb
12 cal bike erg
9 hang power snatch 40kg
6 strict handstand push up

tempaus 1@70%, 1@75%, 3x1@80%

Rive + työntö 1+1@70% 1+1@75% 1+1@80%

+huoltoa

First WOD:

burpees on bar (3 minutes)
10 power snatch (85%) (2 minutes)

resting 3'

Second WOD: (time)

20 TTB
30 KB Swing (85%)

1 high pull
1 power snatch
1 full snatch (squat)
1 hang snatch (squat)