"DT"

5 rounds for time

12 maastavetoa
9 rive riipusta
6 push jerk
15-20 kg

AMRAP 12 min

4-6 HSPU / team member (OPEN standard)
10 Alternating Pistols (or other Single Leg drill) / team member
12 Hollow Rocks / team member

Tunti sopii kaikille. Pidetään RNC puolella.

Final WOD ISD
Scegli e prova uno dei WOD delle finali.

No open gym at 8:30-9:30 so sorry for the inconvenience this morning 10/26

Muscle
Push Superset
10-10-10 rest pause
Incline Bench Press
20-20-20 rest pause
KB Incline Press
30-30-30 rest pause
Tricep Pushdowns

Metcon
21-15-9 reps for time of:
Ring Dip
Single-arm overhead squats

Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

Clean and Jerk 4x (2+2) x 60%

Buy in: 100 Squats

Then
7 Rounds of
7 Plate Burpees 20/10kg
7 Cheast-to-bar

Buy out: 100 Situps

Strenght

5-4-3-2-1 reps of Strict Press, start@55%

Conditioning

4' AMRAP
15 lateral burpees
AMRAP Power Snatches@ 30/20

4' rest

4' AMRAP
10 lateral burpees
AMRAP Full Snatches@40/25