OTM 12 min 3 x Snatch balance

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”

"Beastmode Weigh-down" will be rescheduled for January 21st at 9am. We will meet in the community room. For the most accurate results, do not workout before body fat analysis/weigh-in.

PLEASE LOOK AT THE SCHEDULE FOR NEXT WEEK. THERE ARE SEVERAL CLASS CHANGES!!!!

Alkulämmittely leikkiä ja mobility

Taitorata

Otm 12
5 valakyykkyä kepillä
4 t2b
3 kärrynpyörää

Loppuvenyttelyt

3RFT:
20 Calorie Row
16 Thrusters 42,5/30
20 Calorie Row
17 T2B

4 rnds
20 Hollow rocks
https://vimeo.com/175042312
0:15's False Grip hold
https://vimeo.com/177415732

With a partner, "you go - I go style"

5 Clean and Jerks (100/70kg) 50/30kg
4 Clean and Jerks (110/75kg) 55/32,5kg
3 Clean and Jerks (120/80kg) 60/35kg
2 Clean and Jerks (130/85kg) 65/40kg
1 Clean and Jerk (135/85kg) 70/42,5kg

harjoitellaan: pistoolikyykky boxille ja kumpparille, ilman tukea

10 x Joka 1,5 min (5 sarjaa leukoja + 5 sarjaa kyykkyjä)

Parittomalla 5 leukaa
Parillisella 5 etukyykkyä, lisää painoa joka kierroksella

Clean + 2x push press

7x2+1, climbing