Technique drill,use your max+

One smooth movement,no momentum,no jerk.

Open 18.2. strategian hakemista.
Halukkaat voivat suorittaa.

3 Rounds for time

21/15 (cal) Row
15 DB Bench presses @ 2 x 32.5/22.5kg (70/55lbs)
9 Hang squat cleans @ 83/61kg (185/135lbs)

Time cap. 15:00

– Rest 10:00 before part B –

For time
50/35 (cal) Row
30 Toes-to-bars
40 Burpee box jump overs, 24/20″
30 Toes-to-bars
Time cap. 12:00

team of 3
100 cal row
100 bjo 60/50
100 dl 83/50
100 wb 9/6
100 ring dips
100 wb
100 dl
100 bjo
100 cal row

Pressi saksista 3x5

Raakatyöntö + työntö
2+1@65%
2+1@70%
2+1@75%

VAPU
5@70%
5@75%
+
5 toiston maksimi

askelkyykky kävely 3x10
lisäpainolankku 3x30s

10kg weighted

4 sets of:
5 Chinups
10 Barbell high pulls
Rest

Friday 16th February 2018

The Ghost

The Ghost is a simple conditioning workout consisting, performed first by welterweight boxer Robert “The Ghost” Guerrero.

Instruction:

Run 1 mile test

Rest 4 mins

5 rounds

1 minute of rowing
1 minute of DU
1 minute (run 100 metres as fast as possible)
1 minute rest
Score: max reps in rowing, skipping and running

Although quite simple, the goal is to push as hard as possible in each exercise.

Climb w/ 7 sets up to 85% of max. No belt, no bouncing, no straps, same grip. Stop start.