5x300m Row, 1 min rest

Vapaamuotoinen PK

• 45-60min Laitteita tai juoksu/uinti

Invictus October 17 2014

STRENGTH
5X5 BACK SQUAT AT 85%
2X3 HANG CLEAN 70%
3X2 HANG CLEAN 80%

WOD
2RFT
10 each arm SINGLE ARM KB PUSH JERK
200 Singles
Time= 4:25

For Time:
10-9-8-7-6-5-4-3-2-1 Thrusters (95)
10 Pull Ups
20 yard spiderman crawl
20 yard hand stand walk
10 box jumps
3 muscle ups

15-12-9
Air squat
Push up
Body row

E2MOM 16min Clean&Jerk
80-83-85-87-80-83-85-87%

Rinnalle veto (lämmittely, herättely, tekniikka) 5x3
Tekniikkavedot 5x8 (painot 50-70% maksimista)
Etukyykky 3x6
Linkkuveitsi 5x10-15

Back squat 5-5-5-5 with 1,5-2 min. rest between the sets.

3 rounds:

600m running
30 box jumps
20 kb swings
15 goblet squats
10 kb snatch
5 burbees
1 min rest