Aikaa vastaan:

30 Rinnallevetoa ja työntöä

Rx: 60/ 42,5kg

Aikaraja: 6min

EMOM 5

muscle snatch + snatch drop

2+2@30-40%

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(16)
Complete the following every minute on the minute:
Even minutes
2 burpees
4 alternating dumbbell ground to overhead
6 sit ups

Odd minutes
200m row/100m run

Repeat for 16:00 minutes.

Finisher
30 rtw
1:00 pigeon per side

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

RCVR(25)
walk, run, jog, bike

Finisher
50 flutter kicks
1:00 IT stretch

WARM UP
3 Rounds

20 squats
20 crab reach
20 squat rotation

STRENGTH/SKILL
Emom15min
1. 30 sec handstand hold
2. 30 sec crab hold
3.30 sec Bear crawl hold

WORKOUT
5min amrap
30 jumping jacks
20 squats
15 presses

rest 2 min

3min amrap

10 burpees
10 thrusters
10 sit ups

COOL DOWN

10min calm breathing and relaxing.

A

2x 400MT RUN
REST 60"
3 RND
5x/leg Box step-up
15 R. SWING
10 S. walk
10 Goblet Squat con rotazione
10 v-up

B

AMRAP 10'
6 RING DIP
12 Overhead Walking Lunges BB 45/25-30KG

C

EMOM OGNI 2' PER 8 SET 16'
Squat clean

Set 1 = 5 rep @ 55%
Set 2 = 4 rep @ 65%
Sets 3-4 = 4 rep @ 70%
Sets 5-6 = 3 rep @ 75%
Sets 7-8 = 3 rep @ 85%

D

wod endurance classi

AMRAP TEAM WOD 40'
40 DL
40 Cal. ROW
30 C2B
30 A. SWING
20 DB C&J ONE ARM
200 DU
30 OHS
30 burpees over bb
4 rope climb
400mt Run s.

Skills in 20 min
Tgu 1-1 / 5x
@find the heaviest weight to quality

Wod for time
Each side until 4 rep/ movements
1 x one hand swing
1 x snatch
1 x clean
1 x front squat
1 x press
1 x reverse oh lunge

Plank
3 x 1 min /front,left side,right side/