3rounds with pair, yksi laskee toinen tekee.. yhtenäinen aika
200m row
100 hyppynaru hyppyä
20thursters

Monday 18th June 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS
A1) Barbell Bench Press:
3 x 10

A2) Dumbbell Front Rack Step-Ups:
3 x 10

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches 50/35
7 Toes-to-Bars
7 Calorie Row

Score times for each round. Aim to start “too slow” and go a little faster with each round. If the Open Rx on the dumbbell is light for you, scale up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.

Post work to comments.

7 Rounds for time:

10 Clean and Press with #35 Kettlebell
10 SLDL with #20 DB in each hand
10 C2B
20 DU

Time: 29:54

3rds
1min Power Cleans 155# (12, 11, 12)
1min rest
1min 200 Row
1min rest
1min C2B (19, 15, 17)

10-Minutes AMRAP of:
10 Wall Balls (14lb/9' Target)
15 Box Jumps (24")*
20 Double Unders**

*I did step-ups.
**My double unders were pretty awesome this morning. ;)

My lats are blasted, but my hips now feel incredible thanks to a great yoga class (immediately following CF).

I skipped Shoulder Press, because my shoulders need a break.

BW: 128.5
Rounds: 5 + Wall Balls

for quality 3 rounds:
passthrough x 10
kettlebell turkish get up 5 each arm 16kg
parallel bar hand walk with return backwords

Death by Wall Walk

Raakatempaus 8x2@60%

Korkea Te-veto 4x3@70%

Etukyykky
5x2@60%
5x2@65%

Lisäpainolankku 4x40s

25min Amrap (Ygig)

24 cal Echo bike
15 T2b

Partner WOD:
4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Power cleans 60/40kg then amrap Burpees until partner returns
Each partner run 4 times. Score is total time, subtracting 1 second for every burpee completed.