For time: “Bad karma”
50-40-30-20-10 reps of Barbell Curls
10-20-30-40-50 reps of Kettlebell Swings

Pre-WOD:
4x8 deficit dead lifts at 65% of your max

WOD - 10 minute AMRAP:

- 3 Dead Lifts (275#/185#)
- 5 HSPU
- 7 Box Jumps (30"/24")

Sprintti

4 x 60 m, palautus 6 min sprinttien välissä, maksimaalinen suoritus
4 x 100 m, palautus 3 min, submaksimaalinen suoritus

Harjoittelusta infoa
https://www.trainer4you.fi/blogi/kestavyytta-eri-tehoalueilla-osa-5-nopeuskestavyys/

WOD
4 kierrosta
20 m takaperin hyppy
5-20 m handstand walk TAI 40 m bear crawl

Lämmittely

Sprintti

EASYwod:

Esim pyörällä intervalli:

10 rounds

3 min rauhassa
1 min kovaa

Strength
Posterior
5-5-3-3-3-1-1-1-1-
Close Grip Bench Press

Metcon
Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45/35 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75/55 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95/65 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115/75 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135/95 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155/105 lb.

*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.

Baseline Workout Benchmark:
- 500M Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
(4:22)

Post WOD:
- 1 Mile Run

Three rounds:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

"Gwen"
15-12-9
Unbroken Clean & Jerk
Pick the weight
Rest as needed between sets

Optional Post WOD
Tabata Row for max meters

95#,95#,105#. 777 total meters.

Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

13 rounds + 5 Pull Ups + 2 Push Ups

Legit reps! No band ... chin above bar, full range push up, squat below crease of knee ... low round scorer in my class ... but pride in my movements.

10 min EMOM

Joka alkava min
Pariton 5 x 5 m pistejuoksu
Parillinen 3-5 PEP

Lepoja.

Ja sit alkaa Deload Cycle.