Burpee zwykły według aplikacji 5-5-5-5-6

Plank 1’’

Podciąganie 1-1-1

Plank 1’’

Clean 5-5-5-5-5 20 kg

Plank 1’’

Swing 6-8-10-12-14 24 kg

Plank 1’’

Pompki 2-4-6-8-10

Plank 1’’

Partner WOD YGIG
40 OHS 50kg/35kg
300m run both
40 pull ups
300m run both
40 wall balls 9kg/6kg alternate the throwing
200 rope jumps
20 back squats 100kg/75kg

5 kierrosta

20 American KB swing
10 DU

For time. (TC 35 min)

100 Walking Lunge (2* 22.5kg/15kg. - hanging grip)
500 m Row
100 Air Squats
500 m Row
100 KB Deadlifts (2*. 24kg/16kg)
500 m Row
50 Push-ups
500 m Row
50 Sit-Ups
500 m Row
50 Burpees
500 m Row

Lämmittely kepillä ja tangolla + venytykset
Technique:
Snatch balance

5x Every 90s
1 Power Snatch
1 Hang Snatch

Snatch Balance
3 - 3 - 3

WU
3rds
10x air squat
10x good morning
10x up down

Strength
5-3-1-10-10
Squat Snatch

Metcon
200-150-100-50 Jump Rope Singles
5-10-15-20 Snatch Grip Deadlift

For time:
100 DB goblet squats
80 Alternating DB Snatch
60/45 Cal row
40 Lateral Burpees over rower
20 SA Devils press

5 Rounds NOT for time:
Max Bench Press @ Bodyweight
Max Pull Ups

Complete 3 rounds of the following:

Cardio 50 Calories
25 Overhead Dumbbell Lunge to Knee Down
25 Lateral Lunge
25 Kettlebell Swing
25 Stability Ball Leg Curls