Push Jerk 9/9/7/7/5, ahafa

5 kierrosta
Mave x12 70kg
Vatsarutistus x15
Selänojennus x10

3 sets, 10 reps per set.
As heavy as form allows.

For time (6-8 min suppose to be a quick workout)

30 double unders
3 pullups
30 double unders
6 pullups
30 double unders
9 pullups
30 double unders
12 pullups
30 double unders
15 pullups

I finished in 10 minutes. I was dying after the set of 9 pullups. Luckily, Ian didn’t cut me off and let me finish the workout. Also, I’ve always found it easier to jump rope backwards and after getting the rhythm down it wasn’t hard to get to 30 (it really does help to keep your wrists close to your hips)

Second time jumping into the class. 1000 times better this time super comfortable with everything we did and the teacher Ian was the shit. We did some core work, medicine ball throws and tire lifts, and thursters. It was my first time actually doing thrusters so I took it easy till i can get my form right (5x67# 5x84# and 3x94#)

Alakerran liikkuuvuus harjoituksia.

9min EMOM
Snatch + Hang Snatch

Running Clock
1A: 0-10 mins to build upto a heavy C&J(anyway)
1B: 12-17 mins 30 C&J@60-70% or 5 min TC (whatever comes first)
1C: 20-30 mins amrap
10 front squats@above weight
10 BOB
1D: 35-40 mins Tabata core or mobility (you choose)

Wod: the start of a new cycle of programming!
You need to be on the ball and ready to go hard and fast ! Be ready at each time cap.
You will have the option of core or mobility at the end.

Total 60min

20min Ski
20min Ab
10minSki
10min Ab

Result= total Cal

15cal ROW
5 Snatch anyhow
15cal bike
5 c&j anyhow
15cal ski
5 devils press

Maintain steady pace, do 5-10 rounds.

Row 30min, try maintain steady pace