EMOM 20:
Odd: 12/10cal Ski
Even: 6 Burpee Box Jump Over 80/60cm

40 hang DB snatch 2x22.5kg / 2x15kg
1200 m bike
20 DBthruster 2x22.5kg / 2x15kg
10burpee over DBs
5 wall walk

1200 m bike
20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk
10 burpee over DBs
5 wall walk
TC 37 min

AMRAP 38, partioned anyhow

100 Calories Bike
100 Push-Ups
100 Wallball
100 Box Step-Ups
100 Calories Row
100 Ring Rows
100 Lunge Steps
100 V-Ups

For time

• 3 snatches
• 3 burpees over the bar

♀ 95 lb
♂ 135 lb

Voima
E3MOM, 3rds
Pike push up x6-10

WOD
EMOM 15min
1.min 3-5 pike push up, rest of min sit ups
2.min 8 box jump (lintin päälle), rest of min kb swing
3.min rest

2-3sets:

10-15 snowangel
10-15 cyclist squat
40-60m kb fr carry

20min AMRAP:
500/400m x row/ski (ygig)
30s x plank hold (syncro)
20 x wallball (ygig)
30s x side plank (syncro)
20 x heavy kb swing (rx 24/32kg) (ygig)
30s x side plank (syncro)
20 x burpee (ygig)
30s x L-hang (syncro)

Chaos

• As many rounds as possible in 7 minutes of
  • 10 thrusters
  • 10 bar-facing burpees

♀ 65 lb
♂ 95 lb

Chaos is a Deka Comp benchmark consisting of two fundamental CrossFit movements. The level of intensity reached in this workout should send you to a “dark place.”

Move quickly, but understand that 7 minutes is a challenging time frame to sustain speed. Your reps should be unbroken and methodical.

Enough said.

Good luck!

Every 2:00 x 20

Odd Sets: 16/12cal Assault Bike
Even Sets: 200m Skillmill Run

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt