2x

20 barbell godmornings 40kg
15 DB bench press 27.5kg's
10 DB row L/R 27.5kg

145 min

1.WL
A. Clean pull + Clean pull under – 3 to 5 x 1+2 @ build up, Go every 75 to 90-seconds
- 25 30 35

B. Clean and jerk – 12 to 15 total sets
Segment clean + Clean + Jerk – 1+1+1 @ 70+%, go every 90-seconds to 2-minutes
- 50 50 52.5 52.5 55 55

C. Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 60 to 90-seconds
- 57.5 60 62.5 62.5 65 65 65

2.BMU
- 5 x 3

3.Conditioning
4 sets of intervals (A1 – A2 – A3 – A4)
A1. 8-minute AMRAP
16/12 (cal) row
64 Double-unders > 40
2 rope climb
Reps: 3 rounds

Rest 3-minutes before A2

A2. 7-minute AMRAP
7 Bar-facing burpees
7 Power clean and jerk @ 52.5/35kg > 30
7m OH walking lunges @ 52.5/35kg > 30
Reps: 3 rounds + 14 reps

Rest 3-minutes before A3

A3. 6-minute AMRAP
12/9 (cal) row
6 Bar muscle-ups > CTB
30 Double-unders
Reps: 3 rounds + 1 cal row

Rest 3-minutes before A4

A4. not done

WOD 2, with Mrs Nev, 20 mins, Rep for Round, clean and push press, 77lb/ 128lb. Eight rounds each. Strong Mrs Nev, well done🏋️‍♀️

Valentines WOD, with your other half, 30 seconds on, 30 seconds off, for time, 100 burpees, 200 hrpu, 300 squats.

Snatch
15x Every :20sec - 1 Snatch @60-75%
10x Every :45sec – 1 Snatch @75-80%
EMOM 7 - 1 Snatch @80-90%

For time

10 Power cleans 70kg
10 GHD situps
8 Power cleans 70kg
8 GHD situps
6 Power cleans 70kg
6 GHD situps
4 Power cleans 70kg
4 GHD situps
2 Power cleans 70kg
2 GHD situps
60 Burbees

100 DU's
25 Cal Row
5 Rounds of supine ring row cindy
75 DU's
20 Cal Row
4 Rounds of supine ring row cindy
50 DU's
15Row
3 Rounds of supine ring row cindy
35 DU's
10 Cal Row
2 Rounds of supine ring row cindy
20 DU's
5 Cal Row
1 Round of supine ring row cindy

jalat boksille ja vaateriin

200m Run / (Row/Bike: 18/14cal)
8 DB snatch (30/20kg)
12 Chest to bar

Row 7 min + Assaultbike 2 min
Row 6 min + AB 2 min
Row 5 min + AB 2 min
Row 4 min + AB 2 min
Row 3 min + AB 2 min
Row 2 min + AB 2 min

Row 5k PR + 1-3s. Assaultbike is active recovery, so just keep yourself moving super easy pace. Go straight after row to bike, and straight from bike to rower. Score total distance on the rower.

Tarvitset haasteeseen kaksi kahvakuulaa ja ohjeet suoritukseen näet yllä olevasta videosta.

Täältä löydät Very Black Storen kattavan kahvakuulavalikoiman: https://veryblackstore.fi/tuote-kategoria/conditioning/kettlebells/

Osallistu kahvakuulan (8-24 kg) arvontaan kuvaamalla suorituksesi ja julkaisemalla video Instagramissa hashtagilla #vbshaaste