Superkids:

30-25-20-15-10-5
naruhyppy
abmat vatsat

Ninjat:

50-40-30-20-10

naruhyppy
abmat vatsat

-Skaalaus: Kaikki yritykset lasketaan!

Approximately EMOM: Alternate the Couplet of:
Snatch Balance x 5
KB swing x 8

A.
Four sets of:
Strict Supinated-Grip Pull-Ups x 6-8 reps @ 3111
(add load or use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
Goblet Squat x 5 reps @ 3311
Rest 60 seconds

B.
Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

AMRAP 9min:

9 x KBS (24/16kg)
9 x Burpees
9 x KBS
9 x Box jumps

A note about todays training …

The average age of a homeless person in America is 9 years old. Nine! (that is why the wod is themed with “9’s”). That is including everyone, adults, teens, etc… As a father of four kids (including two toddlers) this hurts. We need to do something about this.

B.
Every 2 minutes, for 20 minutes (10 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)

Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

2 Rounds of:

3 x 2.5 minute Workouts (2,5min rest between workouts, 5min rest between rounds):

Complete as many reps as possible in 2,5 min:
10 Power cleans 60/40kg
20 Toes to bar
and rest of the time Wall ball shots

Complete as many reps as possible in 2,5 min:
20 Toes to bar
20 Wall balls
and rest of the time Power cleans

Complete as many reps as possible in 2,5 min:
20 Wall ball
10 Power cleans
and rest of the time Toes to bar

A. Snatch build to a perfect single take your time

B. Clean and Jerk build to a perfect single take your time

+

Classic……..

10 min Max Reps:
Box Jump w/step down – 24″ Box

– Snatch compare: https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm
- C&J compare: https://www.wodconnect.com/workouts/clean-and-jerk-1rm
- Men and Women use 24″ Box
– Full extension of the hips at the top
– Step down from top of box
– Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
– Post scores to the comments below

"Amrap 15
5 Burpees
5 Front Squat (40/30)
5 Sumo-deadlift High Pull (40/30)
800 m row sometime durring the wod"

105 min
3 x : 10 cal assault bike, 1 rope climb, 30 DU, 10 GHD situps

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J
45 47.5 50 52.5 52.5

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%

C.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups > no weight
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs) > alternating reverse lunges with DB's x 8 reps, 35 lb DB
Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs) = 25 kg
> 8 thrusters
Avg/max HR 181/190

E. 2000m row

90 min

1. kerta

2. Alkulämmittely

3. Keskivartalon hallinta/voima

4. Permanto: kävely, kuperkeikka etu- ja takaperin, kärrynpyörä

5. Muscle up -treeniä valjaissa

6. Voima: dipit 6+4+4