Leuanveto myötäotteella

Chaos

• As many rounds as possible in 7 minutes of
  • 10 thrusters
  • 10 bar-facing burpees

♀ 65 lb
♂ 95 lb

Chaos is a Deka Comp benchmark consisting of two fundamental CrossFit movements. The level of intensity reached in this workout should send you to a “dark place.”

Move quickly, but understand that 7 minutes is a challenging time frame to sustain speed. Your reps should be unbroken and methodical.

Enough said.

Good luck!

-6 t2b/ 10 leg raise
-10 target burpees
-10cal ski/bike/row (alt.)
-rest

4 x e4m:
8+8 half kneeling DB press
8 ring row
6-8 box walk to handstand
walk to hs:

2 mi run along waterfront

SET A | 3 rounds:
6+6 bulgarian split squat
8+8 banded knee lift

SET B | 3 rounds:
8-10 BB rdl
30s+30s side plank leg lift

AMRAP12: (ygig)
8 cal ski
8 wallball (synchro)
8 hanging leg/knee lift
8 DKB deadlift (synchro)

Tabata hollow hold

Lämmittely:

Keppileikki

Mobility

Taito/Voima:
HS-jutut

WOD
Emom 8
1) 1-3 Seinäkävelyä
2) 3-6 Boxihyppyä

WU:
1000m row

WOD:
Partner WOD (me, Sherry, Sophie)

120 Thrusters (55)
every minute, everyone does 5 burpees

did first minute: 22
11
9
8
7
Total: 57

Time: 12:54

Did 4 strict pullups, then 8 strict with black band
worked on kips
did 2 kipping pullups w/o band

*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti

2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),

LAVA: 3x1@95%-100+%