Friday 13th October 2017

3 sets:

3x (30-meter max effort sled push or pull sprints (185/135lbs) with 1min rest between reps)

3x (300m run with 30sec rest between reps)

Rest: 3-4min between sets

Workout Details: Push or pull sled 30m at max effort, rest 1min, push or pull sled 30m, rest 1min, push or pull sled 30m, rest 1min, run 300m, rest 30sec, run 300m, rest 30sec, run 300m, rest 3-4 minutes, repeat for a total of 3 sets.

Takakyykky 8x3@85%

Tempaus 3x3@75%, 2x2@80%

Rive + työntö 2x3@75%, 2x2@80%

Korkea Te-veto 1x3@70, 2x3@75%

• For Time:
3 Round of:
BB Thrusters (40/30Kg) 15 reps
C2B Pull Ups 15 reps
4 Round of:
Toes to Bar 20 reps
Plyo Box Jump Overs (60/50 cm) 20 reps
5 Round of:
Burpees 25 reps
Double Unders 50 reps
30 Min Timecap

• 30 x 40kg Barbell Overhead Lunge with Left Leg
  30 x 40kg Barbell Overhead Lunge with Right Leg

• 11min AMRAP Pyramid
  2 x Bar Facing Burpees - Add 2 each round
  1 x 40kg Clean & Jerk - Add 1 each round
  Total = 8 Rounds

• 2 Minute Straight arm Plank

• 5min Partner AMRAP
  40kg Barbell Bent over Row - can't drop the bar.
  Total Matty O & Bretto - 115reps

• 50 x 10kg Wind Mills
  50 x Diamond Situps
  50 x Oblique Plate Twists

Kaikki osiot, A-D putkeen (noin 2min levolla)

A.
4 RFT:
12 DB squat snatch (alt)
10m HS walk (30s HS hold)
8 Burpee box jump over

B.
5 RFT:
500m Bike erg
1 rd of strict ”Cindy” (5-10-15)
1 rd of DB ”D.T.” (12-9-6)

C.
3 RFT:
20m FR DB walking lunges (2xDB)
8 Sandbag cleans

D.
4 RFT:
10 Hang KB snatch (2xKB)
15 GHD
20 cal row

Uintia ja saunaa 60h. Esim 3x15 min uinti settiä.

5 RFT

• 100m Row
• 10 T2B

21X1; 4-6/arm; rest 90sec x 3 sets

5 Rounds for Time

Run 400
30 Box Jump 24"
30 Wall Ball Shots 8kg Ball

træn din håndstand og de håndstands gang