Every 90 sec Power Clean 3 reps x 6 sets @75%

Partner wod:

90 seconds rounds x 5
30 sec double KB front rack hold @heavy weight
max calorie row with remaining time

rest 90 seconds
-other one working, other one resting
-both will do 5 rounds so workouts lasts 15 minutes
-score is calories together from every round.

Hang squat snatch 1-1-1-1-1-1-1 reps

Alternate through;
1. 10 good morning 50/35Kg
2. 20 sit ups
3. 12m walking Kb lunges 2x24 / 16kg (front rack or suitcase)

The tale of 3 evil siblings and their fitness regimes.

Share equip with 1 partner - circuit is solo effort (team combined at trainer disgression), 2 teams per circuit. Allot 2 racks per circuit (2 for thrusters, 2 for BB row) with machines nearby. Work around partner.
10min cap each, 2min rest between circuits.

1. Fran'z had the lungs of a race horse
   20-15-10
   BB Thrusters (35-85#)
   Jumping CTB Pull-ups / OR Knee to Elbows
   250-200-150 Ski

2. Franky had legs and a core made of steel
   20-15-10
   Box Jump any height (or Step up Per leg)
   Each of Left Side / Right Side / Straight Hollow Rocks
   1.5min – 1min – 30sec Curve

3. Francis had grip like a Gorilla
   20-15-10
   SA KB SWING 15-45lb (per arm!)
   BB Row 55-115#
   300-200-100m Row

40min

Straddle Planche:
-Scapular shrug
Use following template
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

-Forearm plank
-Plank
Use following template
3x12s/r, 5x12s/r, 3x24s/r
4x24s/r, 4x36s/r, 5x36s/r
4x48s/r, 4x60s/r, 5x60s/r

-Single arm plank
Use following template
3x6r, 5x6r, 3x12r
4x12r, 4x18r, 5x18r
4x24, 4x30r, 5x30r

Rope climb:
-Incline row
Use following template:
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

-Ground row
-Elevated ground row
Use following template:
3x2r, 5x2r, 3x4r
4x4r, 4x6r, 5x6r
4x8r, 4x10r, 5x10r

Perform all progressions with coupled mobility exercise.
For Quality

Wod:

Bring Sally up, bring Sally down (pareittain, kaveri varmistaa)

RX 60/40 kg. Valitse tähän mieluummin pykälän liian kevyt kuin liian painava.

What is this? Just google it :)

20sec Burpee,
10sec rest,
20sec TTB,
10sec rest

10 min EMOM

2 x snatch, increase the weight each round. If you miss a lift, drop the weight to the same weight as you started with and start adding weight again.

The result is the total of kgs lifted.

Increase as (% 1 RM)

min 1. 55 %
min 2. 60 %
min 3. 65 %
min 4. 70 %
min 5. 75 %
min 6. 80 %
min 7. 85 %
min 8. 90 %
min 9. 95 %
min 10. 100 %

Workout A.

min 1. max DU
min 2. rest
min 3. max KB swing (24/32)
min 4. rest
min 5. max mountain climber
min 6. rest
min 7. max DU in 45 sec, 15 sec rest
min 8. rest
min 9. max KB swing in 45 sec, 15 sec rest
min 10. rest
min 11. max mountain climber in 45 sec, 15 min rest
min 12. rest
min 13. max DU in 30 sec, 30 sec rest
min 14. rest
min 15. max KB swing in 30 sec, 30 sec rest
min 16. rest
min 17. max mountain climber in 30 sec, 30 sec rest.

3 min rest

Workout B.

In a group of three rowers:

Row 300 m as fast as you can. Record the mean velocity of the 300 m. Each rower in the group does the same in turns (Found in the memory of the C2 rower)

After that each rower in the group rows as far as they can with the mean velocity they have recorded. When the velocity drops below the 300 m mean velocity, the next rower starts rowing, and so on for 3-5 rounds.

Work : Rest 1:2

Record the calories rowed by the team.

Your result is the reps from the workout A + the calories achieved by the team.