4 rounds, 45s. Work 15s. Pause
A
1. Erco
2. Askelkyykky (12kg kuulat)
3. Rinnalleveto
4. Istumaan nousu
B
1. Erco
2. Maastaveto
3. Wallball
4. Lankutus

Ensin A. 4 kierrosta ja sitten B. 4 kierrosta
Yhteensä 32 min töitä

E2MOM
10 pull ups
X10

A: Weighted ring chin ups Supinated 5x5
B: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
C: DB biceps curls 2xMax

5 Rounds for Time
10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike

00-02 8 back squat
02-05 bike easy bace

05-07 8 db bench
07-10 ski easy pace

Bench Press

5-5-3-3-1-1

Go Heavy

SO 3:00

3-4rounds

10-15 GHD sit up
10 snowangel

WOD 20220926

Warm up:

5 min run

3 rounds:
5 chin ups
10 push ups
20 lunges

Wod:

4 ROUNDS:
15 burpees
15 pull ups
15 burpees
25 push ups
15 burpees
35 air squats

Finisher:

20-18-16-14-12-10-8-6
Crunches
Flutter kicks
Leg lifts

Cool down:

5 min run
Stretching movements
Hydrate
Recovery

A: Tempo muscle snatch triples up to heavy

B: power snatch 5x2 @max weight of "A"

C: Power clean + Frontsquat + Split jerk 5x1 @75%

Warm up:
For 12 minutes:
1 min ergo or jump rope
6-8 push ups
8-10 ring rows
8-10 sit ups
8-10 kip swings
20 s dead hang hold