Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Team WOD - Changement après 5 aller retour de course
Pour le temps:
10 Pistols
20 Dips
30 Tractions
40 Burpees
50 Box Jumps
60 Pompes
70 Sit Ups
80 Fentes
90 Four Count Flutter Kicks
100 Air Squats

CFJKL Powerlifting Block 1 Monday - Week 1

30 m / arm

3 sets

AMRAP8
-5 pull-ups
-10 push-ups
-15 air squats

AMRAP6
6 v-up
6+6 legs over DB
6 floor thruster+ push up
6 crunches

Perform as many thrusters as possible in the following complex

5 Rounds of 3 minutes amraps with a 3 minute break between rounds

• 20 cal assault bike
• 10 bar facing burpees
• AMRAP thrusters 40kg

Score is the total amount of thrusters performed in all 5 rounds

3 attempts each:
* Back squat, 1 rep
* Shoulder Press, 1 rep
* Deadlift, 1 rep

Aikaa vastaan:

5 kierrosta

10 DU
8 DB tempaus kyykkyyn
6 varpaat tankoon

Exercises for core body part

• Plank (10 seconds)
• Side Plank (each side, 10 seconds)
• Dead Bug
• Superman (10 seconds)

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

WU
tabata
air squat
KB/DB swing
+
tabata
one leg V-up
burpee