C&J 1RM
15-30min rest
“Bergeron beep test”
EMOM for as Long as Possible
7 Thrusters (75/55 lbs)
7 Pull-Ups
7 Burpees

Jämför med 2/6

Go run 8-12 km.
Bike 60-90min

Strength: clean & jerk (33,43,53,63)

WOD: 12min AMRAP
7 push press @ 53lbs
7 pull ups (blue band)
7 power cleans @ 53lbs

Results = 7 + 19

For Time
21-15-9
Burpees
Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
Box Jump Over (24/20") I did 24"
200m Run

Post WOD: Tabata Row

bb bulgarian split squat

70 min cycling

23.0 km, avg. speed 20.1 km/h
Avg. HR 115

Strength
3 Rounds of:
Barbell Deadlift x8
Weighted Push Up x8
Hanging Leg Raise/Knee Tuck x16

then 3 rounds of:
Barbell Bulgarian Split Squat x8/leg
Single Arm DB Bent Over Row x8/arm
Supermans x16

Don't rush through the rounds. Take your time and rest approx 1min after each round

3 Rounds
1min AMRAP SDHP (75/55)
1min AMRAP Wall Balls (14/10)
1min AMRAP Power Cleans (125/75)
1min AMRAP Box Jump Overs (24"/20")
1min AMRAP Bar-facing Burpees

*For Trio team, one athlete does 1 round each.

105 min
1.Warm up & prep. for ATQ Wod 1
A. Breathing & mobility
B. Ergs
C. Squat warm up
D. Mvmnt prep: FS, PP, knee raise
E. 2 sets: 6 + 6 + 6 PP + FS + KR

2.ATQ Wod 1
5 RFT:
12 STOH 25 kg
12 FS
12 knee raise
Time: 5.18

3.Cool down
A. 30 min bike
B. 15 min mobility

Rest day, total workouts of the week 11 h, x 6
Deload week

Metcon: -
Aer: ma, ke, pe - 2 h.
Squat: 1555 kg
BB: to

GS:
Pull up -
TTB - 20
CTB - 25
HSPU - 40

MU - ti, to - 34
BMU - ke - 12
Bfly - 85
Bfly CTB - to
HSW - 30 m.