EMOM 42

1 min : 4 TnG power clean 60/35kg
2 min : 0:30 HS hold
3 min : 8 Unbroken TTB
4 min : 3+3 Single arm Devils press 22,5/15kg
5 min : 50 du´s
6 min : rest

Harjoiteltiin tempausta tukevia liikkeitä ja tempausta

Warm up:
10 inchworm burbees + 24, 3+3 shoulder circles
10 push-ups + 12 curl & press
12 squat bottom rotations + 12 banded press
6+6 hang cluster + press

1. Banded decline push-ups 5x/max+ incline bench press on floor 5x/max

2. HSPU tai helpotettu versio 4x10 + staggered push-ups 4x10+10

3. Flyes on floor käsipainoilla 4x12 + banded cable flyes 4x20

Core 7min abs workout (youtube)

18 min AMRAP
6 pistols
12 box jumps
18 KBS (45)

6 rounds? No idea

Valakyykky

3 x 3

"Team of 2

4 Rounds for Time
15/12 cal Row
8 Power Cleans @50/35kg
8 Front Squats @50/35kg

Then

4 Rounds for Time
12 Burpee over the box
8 STOH
8 Pull up

Partners change after the end of each round."

Partner Wod
2 rounds
50 cal row
50 pull ups
Straight into…
2 rounds
50 Wall balls
50 Snatches 40/30kg
Straight into…
2 rounds
50 Burpees
50 OHS 40/30
Straight into…
50 Clusters 40/30
TC 35min

metcon
"90 sec on 90 sec off"
4 rounds of

a)
16 snatch
14 hand release push up
12 airsquat

b)
12 oh plate lunges
10 sit up plate oh
8 plate over burbee

60 min
WU 15 min
1.Conditioning
A. Rowing intervals 8 x 1 min on/1 min off
Times: 1.58, 1.57, 1.56, 1.54, 1.53, 1.52, 1.51, 1.49
B. Cool down for 20 min

Bench Press 5x4
135/150/185/205

Supinated Dumbell Row 5x5
80/90/100/100/100

Max Rep x6 DB Shrugs @ 100 lbs
15/17/24/20/16/17

Barbell Hang Pull 5x3
115/125/125

Barbell Upright Row 5x5
95/115/105/105/105

Bench Press 3x5
135/185/205/215/215 (failed on 3rd rep)