For Time:
20 thruster 50 kg
5 burpee box jump
15 thruster
10 burpee box jump
10 thruster
15 burpee box jump
5 thruster
20 burpee box jump

Kuten yllä lukee.

10 kierrosta aikaa vastaan:

• 20cal SkiErg
• 5 maastaveto kehonpainolla

Paino kommenttiin.

Row 30min, try maintain steady pace

15cal ROW
5 Snatch anyhow
15cal bike
5 c&j anyhow
15cal ski
5 devils press

Maintain steady pace, do 5-10 rounds.

Total 60min

20min Ski
20min Ab
10minSki
10min Ab

Result= total Cal

3 Rounds for time
9 Handstand Pushups
18 DB Snatches 22,5/15kg
24 Box Jumps

Running Clock
1A: 0-10 mins to build upto a heavy C&J(anyway)
1B: 12-17 mins 30 C&J@60-70% or 5 min TC (whatever comes first)
1C: 20-30 mins amrap
10 front squats@above weight
10 BOB
1D: 35-40 mins Tabata core or mobility (you choose)

Wod: the start of a new cycle of programming!
You need to be on the ball and ready to go hard and fast ! Be ready at each time cap.
You will have the option of core or mobility at the end.

9min EMOM
Snatch + Hang Snatch

Alakerran liikkuuvuus harjoituksia.