AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks 22,5/15kg

Rest 2 Minutes

AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks 32/22,5kg

Gymnastics leg/core traning

Warm up: classic gym °
Core
10" hollow 10" hollow up 10 hollow twist
plank with partner 10 4 side

static leg strength 3 (hajlító, horpasz, guggol felállás)
Jump 4x30" (strict, térd, sarok, terpesz )
jump over the box (zsámoly felett, egyből zsámolyra)
one leg to box @4-5-7kg

Core
10 zsugor 10 terpesz 10 nyujtótt 3R
partner láb emelés

WOD: 4 ROUNDS Emom 8'
box jump burpee 8
t2B 8 + 8 sit up

Painstorm XII"
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
M: 20kg W:15kg
2.7.2019

Jee, huomenna tulee lisää SummerCupia!

Team wod
In teams of three
12 min amrap

Row 300/250m

Double unders

Rest

A,
Tempo Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs at just below the knee for each rep.

B,
3 rounds for time of:
Run, 400 m
10 Dumbbell Thrusters @2x32/22,5kg
5 Ring Muscle-ups

Goal: sub 12 mins

C,
4 rounds for quality of:
10 Hip Extensions, pick load
10 Weighted Sit-ups, pick load
Row, 300 m

Add weight to the hip extension if possible- athlete choice on the weight for the sit-ups. If you are looking for "more" today push the pace on the row. If not, use it as active recovery between each round.

D,
3 rounds for quality of:
15 Y-T-Ws
10-15 reps each position
Use Crossover Symmetry, mini bands or small plates.

Arm Rotation - 15 reps
Other Side - 15 reps
Push-ups 15 reps
Jumping jacks 15 reps
Jump rope 15 reps
Sumo squat 15 reps
Shoulder Tap - 15 reps
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 15 reps

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

82,5 kg max

5 x 5

AHAFA

A,
Hang Snatch 3-3-3-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
10 rounds for time of:
15 Wall Balls @9/6kg
3 Deadlifts @142/102kg

Goal: sub 15 mins

C,
Complete as many rounds as possible in 10 mins of:
L Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
Dumbbell Bear Crawl, pick load, 15m

3 Sets For Total Reps:
30 Seconds On
10 Seconds Off
20 Seconds On
10 Seconds Off
10 Seconds On

3:00 Rest Between Sets.