21 калорий Лыжи
18 взятий штанга 40 кг
15 берпи через штангу фронтальные
4 отрезка сани +25 кг
3 серии с 3 минутами отдыха между ними

For time

• 4 legless rope climbs
• 40 single-leg squats, alternating
• 40 dumbbell snatches, alternating
• 3 legless rope climbs
• 30 single-leg squats, alternating
• 30 dumbbell snatches, alternating
• 2 legless rope climbs
• 20 single-leg squats, alternating
• 20 dumbbell snatches, alternating
• 1 legless rope climb
• 10 single-leg squats, alternating
• 10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB

10 rounds

8 bench press 60/50kg 50% 1RM
12m walking lunges 20/10kg
14/10 cal standing bike

1:1 rest

EMOM4
- 3-4 RMU

A: Back squat amrap@75%
B: No hip clean Dead lift + Clean pull, Build up to heavy 1rep
C: Pin press 5-3-1
D: Strict pull ups 3set
E: Heavy Sled push 1x4x10m

SNATCH BALANCE + OHS

Emomx5

1 snatch balance + 2 overhead squats

• aloita kevyellä ja lisäillään taas pikkusen viikkojen edetessä

A: 8min emom: 3x broad jumps for length
B: Bench press 3-3-3+
C: Back squat 5x8, amrap sista setet
D: strict pull ups 3set
E: Over head triceps extensions 3set

5 rounds:
1. Run
2. Heavy Lunges (12-16)
3. Run
4. Box step ups (n. 10-14) kb’s or db’s
5. Run
6. Db snatch heavy / kulmasoutu tangolla raskas (10-15)

WOD 20221014

Warm up:

50 jumping jacks

2 rounds of:
30 secs pull ups
30 secs push ups
30 secs sit ups
30 secs squats

WOD:

FOR TIME
150 BURPEES

*EVERY 50 BURPEES
10 PUSH-UPS
20 V-UPS
30 AIR SQUATS

Finisher:

Max reps of:
Hanging leg raises
Hanging trunk rotations
Hanging oblique knees raises

Cool down:

Stretching movements
Hydrate
Recovery

EMOM’6
From blocks
Power clean+squat clean+push jerk+split jerk
50-62%