For time:
60/40 kg Clean and Jerk, 15 reps
15 bar-facing burpees
3 rope climbs
60/40 kg Clean and Jerk, 12 reps
12 bar-facing burpees
2 rope climbs
60/40 kg Clean and Jerk, 9 reps
9 bar-facing burpees
1 rope climb

reaktiolähdöt, eri settejä

D.
Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)

E2M for 18min
1. Front Squat x 6 reps @ 31X1
2. Supine Ring Rows x 10-12 reps @ 2111
3. Double-Under Practice x 60 seconds
+
5 rounds
1min amrap:
10 RKB Swings 24/16
Amrap Thrusters 42/30kg
Rest 60 seconds between rounds

C.
Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
8/6 Muscle-Ups

5 rounds of:
Run 2 laps (400m)
30 Box Jumps
30 Kettlebell Swings

3 Rounds of:
Run 2 laps (400m)
30 Box Jumps
30 KB Swings

WOD
5 under the fence push ups
5+5 pistols
5+5 archee pullups
5+5 spiderman push ups
5+5 jumping lunges
5+5 oneleg burpees left+ right
3 rounds

EAZY WOD
5 under the fence push ups
5+5 pistols (with support or 10 airsquats)
10 rubberband pullups
10 box pull ups
5+5 walking lunges
10 burpees
2-3 rounds

10 x 25m juoksu

Tehdään pareittain. Postaa paras ja heikoin aika.

3...6...9...12......21
for 18'