10 rounds on the C2 rower of:

• Pull a sub-1:25/500-m pace for as long as possible
• Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

Lämmittely ja mobility

OTM 12
1 köysi
2 seinäkävelyä

Metcon 21-15-9
Kyykkyhyppy
Punnerrus

Loppuvenyttelyt

OHS
Build up 2 rep max. adding 5kg every round.
-> Then 3 x 5 (80%).

EMOM10
1 + 1 HH Power Snatch + HH Snatch

For Time
Run 1mile

Warm Up

Strength

A)
P: Pull Up
M: Deadlift
B: Hammer Curl

B)

Metcon

Super Tabata:
Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold
First 8 intervals are bench dips/bench dip hold,
Second 8 are v-situps/hollow body hold,
Third 8 intervals are pullups / body to bar hold,
Fourth 8 intervals are squat jumps / squat hold and finally,
Last 8 intervals are burpees / plank hold.
There is no rest between exercises.

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 RND:
30" Side Plank (left)
30" Scapular Circles from Push-Up Position

30" Side Plank (right)
30" Supinated-Grip Hang from Pull-Up Bar

Rest 30"
12 Alternating Bowler’s Squats

12 Alternating Cossack Squats
12 Band Pull-Throughs

B

Ogni 60",
Snatch x 1 rep
aumentare il carico ogni minuto, finmom a quando fallisci tre alzate di
seguito

C

Ogni 3', per 15' (5 set): 
Back Squat x 3 ripetizioni 
(attenzione alla velocità e assetto)

Sets 1-2 = @ 70%
Sets 3-4 = @ 75%
Set 5 = @ 80%

D

karen
150 w.ball
rest 10'
AMRAP 3'
Burpee Box Jump Over (facing box) max rep
Rest 2'
AMRAP 3'
Alt. KB Snatch max rep

E

Conditioning – For Reps
AMRAP 8' x 2
15 Power Cleans 70-60/50-40kg
Row 500/400m
Max TTB nel tempo rimanente
No Rest
Score: Max rep TTB

5 RDS, 0:40 on, 0:20 Off
Hang on pull up bar
Arch Hold
Plank Hold

A. Warm Up

Quello previsto di endurance

B. forza
Deadlift
1×6@60%
1×5@70%
1×4@80%
1×1@90%
TNG

C. For Time
3 RND
18/15 Calorie Ski
12 Clean and Jerk 60-50/45-35KG
6 BMU/8 C2B
Rest 5'
3 RND
18/15 Calorie Ski
12 Clean and Jerk
6 BMU/8 C2B

D. Skill
4 RND
9 Unbroken Strict HSPU
7 Unbroken Strict HSPU
5 Unbroken Strict HSPU
REST 2' OGNI SET

E. WOD

WOD ENDURANCE C e D

Max Effort Floor Press
(5-5-4-3-3)-2-2-2-2-2
2min Recovery

Käppänä leppäilöö