Eilinen

-Warm Up
5 min AMRAP
10 Double Under (30 Single)
2 T2B (10 Sit up)
10 Air squat
Burgener Warm UP

-Strenght
3x8
Back Squat (90%RM)

-Skill
20 min
1 Power Clean
1 Front Squat
1 Jerk

-Metcon
6 RFT
5 OHS
5 Front Squat
5 Pull UP
200 m Row max effort

-Cash Out
Abs Tabata Mix

WOD:
(Each Round Done As Quickly As Possible. Rest Between Rounds)

-500 Meter Row / 20 Thrusters (#95/65)
-400 Meter Row / 15 Thrusters (#115/75)
-300 Meter Row / 10 Thrusters (#135/85)
-200 Meter Row / 5 Thrusters (#155/95)
-100 Meter Row / 1 Thruster (#185/115)

Post WOD:
Three Rounds of:
-30 Weighted Sit Ups
-1 Minute Plank

Ouch!

A.
3 Rnd
10 Push Press
10 Overhead Squat
10 burpees

B.
Forza
Ogni 2' per 12'
6 Touch and Go Power Snatch + 30" h- position

C.
EMOM 15'
1) 10-12 Bar Facing Burpees
2) 12 STOH
3) MAX rep dip

D.
For Time
90" on / 30" off,
DU/SU PER 60" E 30" PLANK, 30" Rest

E.
3 RND
3×20
HRPU
4×16
Front Rack Lunges con Bilanciere
5×15
Strict Pull Ups o Bent Row

A
40" ON 20" OFF DU

PVC+MOBILITY
25 REP PER MOVIMENTO CON PVC

Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

B
Front Squat
Set 1 – 3 reps @ 55-60%
Set 2 – 2 reps @ 65-70%
Set 3 – 1 rep @ 75-80%
Set 4 – 1 rep @ 80-85%
Set 5 – 1 rep @ 85-90%
Set 6 – 1 rep @ 90-95%
Set 7 – 1 rep @ 95+%

C

In 25', trovare 1-RM di P.Jerk

D

EMOM 7 RND
1) 20/15 Cal. Row
2) 20 DU + 8 Pull-Ups
3) 12-15 Burpees Over the ROW
4) HSPU con deficit

D

3rnd
Diamond Push-Ups x 20-25 rep
Rest 60"
Banded Overhead Triceps Extensions x 30 rep
Rest 90"

video esecuzione:

Banded OH triceps extension

Voimatempaus + vauhtipunnerrusniskan takaa 5 x 3 + 3

Pre-WOD:
- 3x8 Back Squat @ 75% of 1 rep max
- 3x15 DB Bench Press

WOD - 3 minute clock:
In the first minute try to complete:
-50 Air Squats

In the second minute, try to complete:
-30 Burpees

In the third minute, try to complete:
-20 Hand Stand Push Ups

After three minutes, complete whatever reps you have remaining of each off the clock.

• 40 Air Squats
• 14 Burpees
• 5 HSPU

Legs, shoulders ... hell, body was just toasted! :) gettin old

12' AMRAP

6 OHS 60/40

3 D ball shouldering 60/40

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Diamond Push Ups 7-10 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Butterfly Sit Ups 15 reps

Hang clean pull 4x8 reps