Partner WOD
30min AMRAP

”I Go, You Go"
4 Intervals (2/each)

Run around the box
20 Hang Power Cleans
20 Push Press 35/25kg

Then

100 Partner Situps with MB. 75 Deadlifts 80/60kg
50 Pullups
25 HandstandPushups

Then in the remaining time

"I Go, You Go"
7 Thrusters 35/25kg

7 Bar over Burpees.

Score: Reps from last ”I Go, You Go”

(1000 m row,9 burpee,250 ski row-750 m row,15 burpee,350 ski row- 500 m row,21 burped,450 ski row.)for time

Squat therapy at the beginning of class . Post if coming.

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

10min amrap
8 rive pallolla
10m pallon kanto
8+8 vuorikiipeilijä
10m pallon kanto

Loppuvenyttelyt

For time:
40/30 kg Sumo-deadlift High-pulls, 100 reps

Every time you break, perform 5 burpees.

Front rack lunge 4 x 6 (6 left, 6 right foot)

Alkulämmittely leikkiä ja mobility

Kuperkeikka ja kärrynpyöriä

5×20/10
Kuperkeikka
Vene
Banaani
Roikunta
Burpee

Loppuvenyttelyt

B1: Row 3min@85%
vila 9min
B2: Max rep Burpees for 3 mins@(unbroken, jämn takt)
vila 30min x 2varv

(funkar det inte med roddmaskin kan du springa i 3min istället)

Resultatet du sparar är sammanlagda antalet Burpees

Alkulämmittely ja mobility

Voimistelua

Otm 12
Käsilläseisonta
Yhden jalan maastaveto
Skin the cat
Kuppipito

Loppuvenyttelyt

Warm Up
2 Rounds
400m Run
6 Inch Worm Push Ups
12 Alternating Lunges
8 Supermans

Lift
Shoulder Press
2-2-2-2-2-2
Increase weight each set (6 sets)

Workout
3 Rounds For Time:
15 Deadlifts (bodyweight or 50% of 1RM)
15 Hand Release Push Ups
15 Strict Sit Ups (cross hands over shoulders)
15 Goblet Squats (50/35)