For sweat:
800m run
50 cal bike erg
800m run
50 cal ski erg
800m run
50 cal Echo bike
800m run
50 cal bike erg
800m run
50 cal ski erg

As many Reps as possible in 7 min :

3 Push-Ups
6 Wallball
9 Sit-Ups

For time :

100 Wall walks

Time Cap 40

Kiitoksia Veeralle menneestä kesästä!! <3 Kenties tapaamme työn merkeissä myöhemminkin. Annoin Veeralla tehtäväksi suunnitella yhden Wodin. Ja tuloksena syntyi "Veera" - HeroWorkout.
Itse mestari selviytyi annetusta haasteesta ajassa 19:30.
- Pääkeisari

A1: DB FC Bulgarian split squat 4set
A2: Windshield wiper push ups 4set
B1: Wall sit 2set
B2: SA DB press 2set

tempo power clean, focus on power position

power clean + TNG push jerk

Benchmark WOD Grace
30 clean & jerk for time @40/60kg
T.C. 7'

A:
Snatch deadlift + hip power snatch + ohs
6x1+1+1 @easy weight, ~50%

B:
Snatch pull + hang power snatch 5x1+2 @moderate weight

A: Burpee squat jumps 8x3
B: Power clean 3-3-3-2-2-1
C: Leg press 3set
D: bench press 3x5
E: SA seated rows 3set/arm
F: Biceps curls 3set
G: DB shoulder flys 1xMax

Chin ups
push-ups
Lateral raises

Bulgarians
Curls, in front
Hammers

Neutral grip pullups
Wide pushups
Upright row

AF WEEK 38, Day 3

CONDITIONING
“Hartiapankki”
For time:

10-1
Hang Power Clean
DB Bench Press
Cal Ski

RPE 4-5. This is supposed to be on the heavy side, choose loadings that are challenging but doable.

Target: sub 15min, aim for big sets. Can you go unbroken?

First 10 HPC + 10 DB Bench Presses and 10cal Ski. Next round is 9+9+9.

Rxd: 60/40kg, 2x22,5/15kg
Masters: 50/35kg, 2x17,5/12,5kg
Advanced: 70/50kg, 2x30/20kg

Tailoring Options: Decrease loadings Use a rep scheme of 9-1 Ski erg→ Row or Bike

Rx`d

For time:
20 box jump over
15 OHS @75/55kg
10 STOH

Scaled

For time:
20 box jump over
15 OHS @60/40kg
10 STOH

Target under 3min / Time cap 5min