PJ: 2x1

EMOM 30min
1 cluster @50/35 (squat+clean+thruster)
add 1 rep more every round

D.
Seven sets of:
Row 300 Meters
15/10 Ring Push-Ups
Rest 60 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the seven sets.

CRUSH WEEK:

Monday 6th August 2018

“RUN, CINDY, RUN!”

3 Rounds for Time:
800m Run
5 Rounds of “Cindy”

Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Squats

Scale the runs to 600 as needed of you can’t complete the 800s under 5 minutes. Scaling for Pull-Ups is Ring Rows or Jumping Pull-Ups, and Push-Ups is Knee Push-Ups. The “Cind”y rounds should take about a minute. Scale volume to 3-4 rounds per set if you want to work on a more challenging pull/push version that ends up taking much longer than that.

Post time and Rx to comments.

STRENGTH:

EMOM 12

odd : 3x Front Squat
even: 6x Back Squat

WOD :

AMRAP 3

18x OHS
18x Lateral Burpees OTB
In remaining time max cal C2/AB

REST 3 MIN

AMRAP 3

15x OHS
15x Lateral Burpees OTB
In remaining time max cal C2/AB

REST 3 MIN

AMRAP 3

12 cal C2/AB
12x OHS
In remaining time max Lateral Burpees OTB

REST 3 MIN

AMRAP 3

9 cal C2/AB
9x OHS
In remaining time max Lateral Burpees OTB

For time:

10 Pull Ups
20 Lunges 60/40kg
50 Double Unders
15 Pull Ups
15 Front Squat 60/40kg
50 Double Unders
20 Pull Ups
10 Cleans 60/40kg

1- The Ladder

Wall Ball + Slamball
2,4,6,8...

2- Plank Off

Side Plank 45/side
Plank 1min
Superman 1 min
High Plank 1:30

3- AMRAP

KB Swing x20
Mountain Climber x40

4- The Complex

Strict Press x5
Push Press x7
Thruster x9
Front Squat x11

5- Time Trial

1000m Ski Erg

6- Caesars + Eggs Benny

5mins/station
2min rest

Lämmittely ja mobility

Roikunta haaste

12min AMRAP
100m juoksu
6 istumaannousua
6 rengassoutua

Selän ojennus tabata

Loppuvenyttelyt