WOD 4
10 min AMRAP
6 + 6 DB snatch @ 15 kg
8 TTB
12 double DB deadlift @ 2 x 15 kg
4 + 4 m. walking lunges with 15 kg plate OH
Result: 5 rounds + 12 snatch + 1 TTB = 183 reps
Placing: 14.

WOD 5
"Jackie" - 8 min cap
1000 m row
50 thrusters @ 15 kg
30 pull up
Result: 25 pull up
Placing: 45.

Total placing: 22.

Back squat, 6 sets of 2.
Ensimmäisessä takakyykyssä 4s. paussi pohjassa.

Korosta hyvää ryhtiä ja keskity ajamaan koko jalkapohjan läpi. Älä nojaa minnekkään, vaan suoraan ylöspäin.

1) 2-4 rounds:
10-25 ghd
5-20m hs walk

Rest 90s btw rnds

2) 10-9-8-7-6-5-4-3-2-1
Bench press, use 60-65% of 1rm

After every set complete 1 legless, scale to 1-2 normal rope climb

Warm up: air bike 10 minutes

Barbell warmup: 20/20 x8
Hihang muscle snatch
Oh squat
Snatch
Hang power clean

Emom 9
1 hang power snatch+ 1 squat snatch

Emom 6
3 power clean

Emom 16 (30/30)
N. 10 Push up
Wallball
Abmat sit up
Du/Su

"Fight Gone Bad"

Three rounds of:

Wall-ball 20/14lb (Reps)
Sumo deadlift high-pull 35/25 kg (Reps)
Box Jump 20" (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

AMRAP 10'
12 Down - ups
18 Swings 24/16
24 Unbroken DU

Deadlift
2-4-6-8-10

50/30 Box Jumps 24"/20"
50/30 jumping pull ups
50/30 kettle bell swings 24/16kg
50/30 walking lunges
50/30 knee to elbow
50/30 push press 20/15kg
50/30 back extensions
50/30 wall balls 9/7kg
50/30 burpees
50/30 double unders

3 rounds for time:

• 20 thrusters with dumbbells
• 10 burpees
• 2 x run

05 Rounds for Time :

► 30 Kettlebell Swing
► 30 Sit Up