Istumasta mahd. nopeasti ylös

WOD ANDRÉ (2.1.2019)

In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg)

After 200 reps do 2 Ball Clean (20/14 lbs)
After 400 reps do 1 Ball Clean
After 600 reps do 20 Ball Clean
After 800 reps do 19 Ball Clean
After 1000 reps do 2 Ball Clean
After 1200 reps do 1 Ball Clean
After 1400 reps do 20 Ball Clean
After 1442 reps do 19 Ball Clean

(Timecap: 45 min)

Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.

Both can do Air Squats at the same time but not the Ball Cleans.

If you do it alone then do 800 Air Squats and the Ball Cleans accordingly.
Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.

Use the hashtag #wodandre on social medias.

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3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

In teams of 2

For time of
Buy in
40 Burpee Box Jump @60/50cm ( YGIG)

Then
4 rounds of:
15 Syncro USA Kb swing @24/16kg
30 double under each (relay)
60m Single Arn Overhead Carry (30m/arm)
(Relay)
15 Syncro Goblet Squat
30 DU each
60m Single Arm Front Rack Carry(30m/arm)
(Relay)

Buy out
40 Burpee Box Jump

Timecap : 32mins

Clean & Jerk

A) E75SEC X5

• 1 Squat clean + 1 Split Jerk (1s pause below knees + 1 sec pause in split jerk catch) @70-75%

-rest 2-

B) E75SEC X5

• 1 C&J

@75-80%

-rest 2-

C) E90SEC Untill Days Max

• 1 C&J

Front Squat

2 Waves:

3-2-1

*3 @70-75%
*2 @75-80%
*1 @85+

*rest 2min between sets. Add weight second wave

Metcon

Chipper For Time:

• 50 DB Snatch @35lbs
• 50 Cal Row
• 50 Lateral Burpee Over Rower
• 50 Cal Row
• 50 DB Snatch

5x
A) KB Clean/2x16kg/3-5-7-9-11
B) AB/n300 tehot/3-5-7-9-11cal
C) C2bike/500m/recovery

Rest 4min
5x
A) KB Deadlift/2x32kg/3-6-9-12-15
B) Ringrow/4-8-12-16-20
C) AB/n300 tehot/5-10-15-20-25cal
D) C2bike/500m/recovery

E1,5MOM9

5 DL

15cal AB
3 rounds:
7 Double DB Hang Cleans 20/15kg
10m Farmers Carry
- then
12cal AB
3 rounds:
7 Double DB Hang Cleans 20/15kg
10m Farmers Carry
- then
9cal AB
3 rounds:
7 Double DB Hang Cleans 20/15kg
10m Farmers Carry

Deadlift 8-8-6-6

Heavy lunges 10-8-8-4