EMOM 12:
1: 3 Narrow grip bench press
2: 2 weighted pull-up

Accessory 3 from library

Joka alkava min 12 min ajan

Odd: 1 legless köysi (tai niin ylös ilman jalkoja kun pääsee ja loppu jaloilla)
Even: 8 pistoolikykkyä vuorojaloin

Hatch squat week 12 day 2

Team WOD - Station Rotation
5 rounds with 1 minute rest between rounds (one round is a complete rotation through)

1 Lap crawl
1 Lap underwater
1 lap crawl

DL
Box Jump

Rx’d Workout
21-15-9 reps for time of:
Synchronized pull-ups
Synchronized deadlifts
Men use 225 lb.
Women use 155 lb.
Time cap: 45 minutes
Tiebreak: None

Scaled Workout
21-15-9 reps for time of:
Synchronized jumping pull-ups
Synchronized deadlifts
Men use 135 lb.
Women use 95 lb.
Time cap: 45 minutes
Tiebreak: None

5 rounds
400m run
30 box jumps 24"
20 wall balls 14# 10'

PR by 6 minutes, Even after doing the morning WOD before!

2k Row - 1:50/500m pace
200 Double Unders
25 Chest to Bar Pull ups
3x10 Tap-go Deadlifts (295lbs)

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk

WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips)
12 Push Jerk (115/75)

90 min

1.Conditioning
A. EMOM for 60 min, 5 rounds:
1 - 5) easy AB
6) 6 HSPU + 8 air squat
7) 8 pull up + 6 push up
8) 8 T2B + 20 sec. hollow hold
9) 12 wall ball @ 14 lbs
10) 24 walking lunges
11 - 12) easy row

2.Cool down
5 min AB + mob.

6kierrosta
12cal skiergo
5 rengasdippiä
5/5 kk tempaus+kyykky

Korkeita boxihyppyjä ja leuanveto sarja.