10 min
30 sec on
30 sec off
For kcal

78% of max

rest day!

Keppeempi viikko

EMOM24

6/10 cal echo bike
3+3 heavy DB snatch
6 hand-release push-up
40 sled push on heavy load

Air Squat (15)
Row for Calories (5)
Pull-up (6)
Sit-up (9)
Push-up (10)

20 seconds of work with 10 seconds of rest between each of 8 intervals per exercise. Lowest interval score of each exercise is scored.

First time doing Tabata This. Tried to estimate the best number of repititions for each exercise. Likely could have done 17 squats, 8 row, 8 pull-ups, same on sit-ups and push-ups.

90" rest
Heviest possibile

NO WOD

Back Squats 3-3-3-3-3 Warm up with low weight, then use the same weight for each set of . Weight should be between 70-75% of 1rm.

Then;

15 min. AMRAP

200m run

15 SDHP 75/45

10 Kettlebell snatch 1.5/1p- 5ea arm

Then, immediately following WOD

Max time handstand hold

I did 225 squat fairly easily, and got 1:50 on the handstand. Just barely finished five rounds.

WOD ---

Jerk 3 x 5
Push Press 3 x 3
OHS 1 x 5

Amy --- Jerk 5 x 45, 5 x 55, 5 x 55, 5 x 65, 5 x 65
Push Press 3 x 45, 3 x 55, 3 x 65, 3 x 75, 3 x 75
OHS 1 x 45, 1 x 65, 1 x 65

Aaron --- Jerk 5 x 125, 5 x 145, 3 x 165
Push Press 3 x 145, 3 x 155, 3 x 165
OHS 5 x 95, 3 x 115, 2 x 135, 1 x 155, 1 x 175

Ryan L. --- Jerk 5 x 125, 5 x 145, 3 x 165
Push Press 3 x 145, 3 x 155, 1 x 165, 10 x 95
OHS 1 x 95, 1 x 105, 1 x 115, 1 x 115, 1 x 115

THEN
10 Min AMRAP
5 Push Press 75#
10 Hang Clean 75#
15 Back Squat 75#

Aaron --- 5 Rds + 5
Ryan L. --- 6 Rds

30 sit-ups
30 push-ups
30 hanging power snatches (95/65) - used 40 lbs
30 pull-ups - scaled with red/black bands
30 burpees
30 snatch-grip deadlifts - used 40 lbs
30 box jumps (24/20) - used 20" box