*reaktiolähtöjä

TRIPLE METCON

AT 0:00

4 Rounds for Time:
16 Alternating Dumbbell Power Snatches
3 Ring Muscle-Ups or 9 Burpees

6 Minute Cap. Choose a load that challenges you for the Dumbbell Power Snatch.

AT 12:00

5 Rounds for Time:
10 Dumbbell Hang Cleans (5 left, 5 right)
5 Chest-to-Bar Pull-Ups

6 Minute Cap. Choose a load that challenges you for the Dumbbell Hang Power Cleans. Scale to Jumping Chest-to-Bar Pull-Ups as needed.

AT 24:00

5 Rounds for Time:
2 Deadlifts 365/255
6 Strict Handstand Push-Ups

6 Minute Cap. The Deadlift should be heavy for you. Scale to up to 2 AbMats (as long as you get some range of motion) or to Hand Release Push-Ups as needed.

Post times and Rx to comments.

50 Cal row
40 sit up
30 thruster 45
20 dl 60 kg
10 hspu

4 Rounds for quality

5 Dragon Flag
15 GHD Situps
10 Back Extensions
10 Strict Toes-to-bar

MU harjoituksia

Jos MU osataan, tehdään max box jump

Strength: 5 x AMRAP bench press (50# DB)

WOD: Treadmill Tabata
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

20:10 x 8

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Bench: 15-13-13-11-10
Tabata: 6:58 pace (had me floored afterward)

Amrap 10 min
15 dl 70 kg
20 wb
25 du

Aikaa vastaan:

25-24-23...→...3-2-1cal

• BikeErg
• SkiErg

Laitteet nollattava joka kierroksen jälkeen. (Total 650cal)

AMRAP 20min

20 Box Jumps
10 Turkish get up
20 T2B
10 L-sit hold (5sec)
20 Double arm waves
10 Jumping pull ups
20 Wall Ball
10 Sit ups

bench press @ bw = 80kg
strict pull ups
deadlift @ 1.5 x bw = 125kg

10-9-8-7-6-5-4-3-2-1