Tempaukset, lisäpainoleuat, pikatuuletus
1. Tempaus allemenot 3x3 (moderate weight, be fast and snappy)
2. Tempaus 6x2 polven päältä, voit käyttää pukkeja. (6x keskiraskas tai raskas, jos hyvä päivä saa nousta ennätysrautoihin. säilytä jämäkkä allemeno)
3. Pull ups 4x4 (use extra weight if needed)

1. Optional MetCon: 3 rds: 10 thruster 30/40 kg 10 bar over burbee target: unbroken reps, be fast and fury! scale weights if needed

5 rounds:
*1 minute Row or Skierg (your 500m personal best average + 5 sec)
*50m Sled sprint (easy weight, go fast)

1 min REST between rounds

3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
8-10 / 8-10 kasakkakyykky tanko niskan takana
8-10 sumomaastaveto
8-10 ”Arnold press”
8-10 Rengassoutu

Deadlifts with stop at the bottom

For time:
66 Deadlifts, (110/75lbs)
66 Box jump, (24/20")
66 Kettlebell swings, (1.5/1pood)
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, (55/35lbs)
66 Wall ball shots, (20/14lbs)
66 Burpees
66 Double-unders

4 rounds with partner:

40 power snatch
40 box over jump
40 pullup
40 cal row

5 rounds of:

5 Power Clean 135#
10 Front Squat 135#
5 Jerk 135#
20 Pull-ups
Rest 90 seconds

Warm Up, stretch

Warm up with weights
KB Complex:
3 Rounds
KB deadlifts x 8
Goblets x 8
Push-ups x 8
V-ups x 8

WORKOUT
6 Rounds for time

3 med ball push-ups
3 plyo med ball push ups (3 each arm)
3 SA DB Snatch (3 each arm)
3 DB front squats (70lbs)
3 PG2OH (50lbs)
3 split squats weighted (3 each leg)
3 V-ups
3 crunches

For time:

Deadlift x 50 45kg/30kg
Walking Lunges x50
Back squat x 40 45/30kg
T2b x 40
Power clean x 30 45/30kg
Burpee box jump x 30
Thuster x 20 40/30kg
Triple unders (double unders) x 20

Warm up
Tabata (4 mins)
Bear crawl/scap pull ups/HS hold/lunge
Mobility (6 mins)
1 min foot and calf roll
Partner shoulder stretch

Gymnastics 9 Emom (partners)
1: HS walk
2: pistols
3: BMU

Barbell cycling 8 min Emom
1: Deadlift
2: Hang clean
3: STOH
4: rest

Wod: in partners for time
Diane 21-15-9(DL/HSPU)
Isabel 30 snatch
Grace 30 C&J

Session: a sample of our comp class! Returns after the open.