Kyykky 4x3x87,5%
Maastaveto korokkeelta 5x8
Polvennostot roikkuen 5 x amrap

5min amrap
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
5min amrap
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
5min amrap
5 Strict Pull-Ups
10 Push-Ups

Practice Ring MU Toe Nail strict
transition 5-10min
+
7x1 Muscle Up Negative
*Preform with as much
control as possible, lower
to rings place toes on
ground transition through
and to kneeling
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

10-9-8-7-6-5-4-3-2-1:
Double/ Single Dumbbell Clusters (Kb)
200 Meter Run

Tc 20min

Warmup

Jog 5min

Single Dumbbell Warmup
30 Seconds Each Side
Performed with Lighter Weight:
Deadlift
Hang Power Clean
Front Squat
Strict Press

WARM UP
2 ROUNDS

• 1:00 Row (Start EZ, increase pace every :15)
• 10 Bootstraps
• 5/5 Single DB DL
• :30 Jump Rope (High Single Unders)
• 1:00 Row (Start 70%, increase pace every :15)
• 10 Wide Stance BB Goodmorning
• 5/5 Single DB Hang Power Clean
• :30 Jump Rope (Double Under)

STRENGTH

FOR LOAD

12-9-6-3-6-9-12 Deadlift*

*Goal is to build to heaviest 3 then match or beat your weights on the way back up the ladder.

*start w/light weight

Urheilukentällä / puistossa / tai jos löytyy oma leuanvetotanko

3 x 1-2 L-sit leuka

3 x 1-2 leuanveto tai rintatankoon leveällä myötäotteella

3 x max reps tiukka leuka esim vesipullo jalkojen välissä

Jos leuanveto ei onnistu tee jarrutusleukoina tai selästä avustettuna

12 min AMRAP

10 vuorikiipeilijä
10 hollowrock
10 punnerrus
10 box dippi

Intermediate Class @ 7:00 pm
- Strength
1) Hang Power Snatch - EMOM X 10 minutes x 5 reps (each minute for 10 minutes, you will perform 5 Hang Power Snatches with a barbell. Stay light and focus on developing technique and proper movement patterns
- Met-con
- 15 min. AMRAP (As Many Rounds/Reps As Possible):
• 20 1-Arm Alternating DB Snatches
• 20 Wall Balls or Medicine Ball Squat Cleans
• 50 Single Unders or 50 Jumps in Place

On a 15-minute running clock, for max reps

5 rounds of

• 20 seconds of deadlifts, rest 10 seconds
• 20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of squat cleans and pull-ups

Then, 5 rounds of of hang power snatches and sit-ups

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

1. Ristinolla ulkona perheen kanssa

1. WOD vaihtoehdot A tai B

A. 10!
burpee jalat sohvalle (kädet pysyy suorina)
täydellinen ilmakyykky tai goblet kyykky pienen painon kanssa

Eli kun kädet menee lattialle, jalat menee sohvalle. Pidä keskivartalo tosi tiukkana ettei selkä notkahda!

B.
10!
burpee kädet sohvalle
täydellinen ilmakyykky

Sopivasti painoa lisäten kolme snatchia kyykkyyn per 90sec.

Yht.10 kierrosta