Power snatch 5x2
Squat snatch 5x1
Front squat 3x3

Nyt työnnetään kelkkaa prkl :)

Kelkka + (noin) omapaino x 20 "pitkää suoraa". Lepää sen mitä tarvitset työntöjen välissä.

Päälle hörppää vähän vettä ja rullaile/jumipalloile kroppa läpi :)

Make up workout for missing Monday!

WOD:
"Fight Gone Bad"
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.
- Wall Ball (24#,14#)
- Push Press (75#/55#)
- Box Jumps (24",20")
- Sumo-Deadlift-High-Pull (75#/55#)
- Calorie Row

25,15,14,15,10
21,15,15,11,12
20,10,13,15,12

1st time on this workout. Make up day since I missed Monday's FGB workout. The easy way was to just do the mobility/ bench workout, and work double unders. What I killer, have not sweat this much in a while ... hot morning aside. Will have better strategy next time and push harder through some movements. Tough morning, just got gassed.

Pre-WOD:
7x3 Bench Press @ 75%

WOD - For Time:
-30 Plyo Push Ups
-10 T2B
-20 Plyo Push Ups
-20 T2B
-10 Plyo Push ups
-30 T2B

All T2B.

Eilinen/Lepo

Eilinen/
Lepo

Max keeping pull-ups
4

30min amrap
Row 40cal
12 Db burpee box over 22.5kg
50 Du

Teams of 3: “Any Minute”
On the minute x 24 (6 rounds)
1: 1 round of Cindy
2: 10 hang power clean 50/35
3: Max calories on rower
4: rest

Cindy is 5 pull ups, 10 push ups and 15 air squats. Score is total rowed calories.

AMRAP 10'
10 Push up with plate
15 sit up with plate
1 LL Rope climb

EMOM 25'
1- Curl Hold
2- 3+3 Dbl Kb Swing
3- WallSit w KB
4- Sled Push
5- 3 WallClimb