3 x 2 Tempausta ilman jalkoja, 80%

Deadlift 5 x 3

Sunday, Alone In The Den and My Evilness Gets Creative. 20 sit ups, 100 slam balls, 20 sit ups, 80 2 x 1 pood kettlebell squats ( front rack position), 20 sit ups, 60 pull ups, 20 sit ups, 40 ring dips, 20 sit ups, 20 wall climbs, 20 sit ups. 31:03.

100 box jumps against time

30-20-10 for time,
Cal Row
Thrusters @35
Burpee over rower

Cracking WOD in The Den with Mrs N.
10-2 in 2s
Wall climbs
Double Kettlebell Swings (2 x 16kg/2 x 10 Kg)
Dumbbell Snatch (22.5kg/15kg)
Chest to bar pull ups.
50 single unders between number changes.
16:45 / 21:37 ![]

Emom 12min
4rds.
1.min bike/row 13-18cal
2.min GHD/Sit up x10-20
3.min DL x 5

2 min rest

Emom 12min
4rds.
1.min run 3 rds.
2.min T2B x 8-12
3.min MU/T2B/Pull-up x 1-5

2 min rest

Emom 12min
4rds.
1.min DU 45s
2.min box jump 60/75cm
3.min HSPU x 5-10

4 kierrosta:
20 lapapunnerrusta (punnerrusliike hartioissa, kädet pysyy suorana)
4 kuppia, pidä 10 sek per kerta
10 pomppuleukaa (hypätään ylös, pidetään vastaan alasmentäessä)
20 askelkyykkyä (10 per puoli)

Tulokseen tehdyt kierrokset!! Muista peukuttaa myös muita tekijöitä!!

E2MOM (10mins)

5 reps @ 65% of 1RM

1 min work
10 sec rest

ROW
WB
BURPEE
20 DL remaining time t2b
STOH
REST