Run 400m
12 burpee box overs
20 DB snatches
2 rope climbs or scale to 4 rope lowers

9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean and Jerks (135/95)

KILOS – (61/43)

For time

• 10 rounds of
  • 2 ring muscle-ups
  • 4 handstand push-ups
  • 8 kettlebell swings

♀ 53 lb
♂ 70 lb

Alkulämmittely leikkiä

Kuperkeikkaa

Wod
Roikunta
Käsilläseisonta
Kyykky
Yhden jalan hyppy
Patsas

Loppuvenyttelyt

EMOM x 16:00
Minute 1: 50s Up downs
Minute 2: 40s Glute Hip Thrust
Minute 3: 30s Flutter Kicks
Minute 4: 20s Jump Squats

AMRAP 12
12 DB Push jerks (one db)
9 Air squats
6 Pull ups

Warm up(10)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(20)
WRK 3:00 Rest 1:00 x5
100m run
5 push ups
5 russian kettlebell/dumbbell/sandbag swing
5 tricep overhead extension

Finisher
50 double crunch
1:00 chest opener

Alkulämmittely

-pystypunnerrus progressio alkaa

Wod:
4 x 3min
A) 6cal kone 8 Boxin yli burpee
B) 6 askelkyykkyhyppy 8 kk-heilautus

Loppuvenyttelyt

1 x 3 (60%)
1 x 3 (70%)
1 x 3 (80%)
2 x 3 (95%)

Percentage from 1RM

Lämmittely ja mobility

OTMx12
4-6 t2b
2 seinäkävely

3min AMRAP
Tangon yli burpee

Loppuvenyttelyt