Testi

50 Calorie Row, 50 Abmat Sit-Ups
40 Calorie Row, 40 Abmat Sit-Ups
30 Calorie Row, 30 Abmat Sit-Ups
20 Calorie Row, 20 Abmat Sit-Ups
10 Calorie Row, 10 Abmat Sit-Ups

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:
Run 4 Miles

Please run this hard and note your time!

1) Gym Skills : HSPU
2) Power Snatch + OHS :
1+1 rep à 70% du Maxi au Snatch, EMOM 10 minutes.
3) Back Squat :
5×5 à 80% du Maxi, RIS (repos inter-séries) 1’30 ».
Metcon :
AMRAP 9′
5 Muscle Snatch à 45% du Maxi au Snatch
9 Hand-release Push-ups
12 KB American Swings

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
@ workout pace
250m Row
200m Run
500m BikeErg
200m Run
250m Row

120 min

1.Weightlifting
A. 20 min time to find heavy power snatch double

B. Power clean + 6 push jerk, go e. 2 min
30 35 40 45 47 49 51 kg

2.Conditioning
A. For time:
35 - 25 - 15 cal row
30 - 20 - 10 kipping HSPU > abmat + 10 kg plates
30 - 20 - 10 T2B
Result: 18.38

1. Accessory A1. Hamstring/glute w/band 3 x 15/side A2. Band pull apart 50 + 40 + 30 reps

B. 7 min EMOM:
5 sec hollow hold + 5 v-ups + 5 tuck ups + 6 single leg v-ups + 5 sec hollow hold

C. 3 rounds of:
C1. Single arm DB press, only left:
10x20 5x25+3x20 5x25+3x20 lbs
C2. Single arm ring row, only left @5111, 10 10 10 reps

Easy 10-20min Row/Assault/Run

Kevyt palauttava soutu/pyörä/juoksu kahdenkymmenen minuutin ajan. Tee päälle liikkuvuusharjoitukset!

Conditioning
For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups

WL primer
Jerk from rack

5 kierrosta aikaa vastaan

5 pituushyppyä
7 vauhtipunnerrusta
9 burpeeta
12 linkkaria

WOD :

IN TEAMS OF 2 :

A.

4 t - DEADLIFT
4 t - STOH
4 t - FRONT SQUAT

B. AMRAP 7

BOX JUMPS