Jaloissa pyörimistä. Painin muutaman erän 5 min

3 rounds for time of:

• Row 500 meters
• 21 burpees
• 12 thrusters w/ 20/15 kg bar

Kuten yllä lukee.

400m Run
15 KB Swings 1.5p
9 HSPU

3 Rounds

Barbell Curl

25-minute AMRAP

Complete as many reps as possible of the following in 25 minutes.

10 front squats
10 burpee box jumps
20 weighted situps

On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 here, aiming to increase from last week.

Squat Clean 9x2 @80% 1RM

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 5-8

A2) Single-Arm Ring Row:
4 x 5-8

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements. If the Clean is the limiter in how much weight you’ll be able to Front Squat, and you feel like they’ll be too easy for 5-8 reps, perform them at a 31X0 tempo.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 8 of 8

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For Time:
30 Power Cleans 50/30kg
30 Push Jerks

The load should be light, and you should be fast, scale accordingly. The Push Jerks are “shoulder-to-overhead anyhow.” Be sure to fully stand up on all 60 reps.

Post time and Rx to comments.

Shoulder Press Challenge Lift-5 50# x 10

WOD:

Death by Thruster95/65

Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

12 @ 65# then 6,7,8 reps and down to 4 reps for the rest of the WOD

Then 4 min rest followed by:

3 rnds of

1min Max DU’s

1min Plank

There is no resting in the Plank, and if you don’t have DU’s the sub is BURPEE’s. Learn DU’s!!!

56 DU's