-Harjoitellaan rinnallevetoa riipusta raakana

7 x 3 (2,5 kg tanko)

AMRAP 12':
8 HSPU
15m Lunges@2x22.5/15kg
8 Db hang clean@2x22.5/15kg

EMOM 14'
a) Row cal
b) Burpee over the rower

A

5' DU
PVC+MOBILITY

B

A.
Ogni 2' per 6' (3 sets):
Snatch Press x 5 rep

poi (no rest)

Ogni 2' per 4' (2 set):
Snatch Press x 3 rep

poi (no rest)

Ogni 2' per 10' (5 set):
(Snatch Balance + Overhead Squat) x 2 rep

B.
Ogni 90" per 6' (4 set):
Snatch + Hip Snatch

Sets 1-2 = 1 rep @ 80% di 1-RM Snatch
Sets 3-4 = 1 rep @ 85% di 1-RM Snatch

Ogni 90"per 9' (6 set):
Snatch x 2 rep

Partire con 90% di 1-RM

C.
3 rnd max rep
40" Hang Snatche
Rest 10"
40" Bar Facing Burpees

Rest 90"

D

A.
wod endurance

2rnd
200mt run
10 ring row
20 squat jump
10 thruster+plates
20 rotation+plates

B.

TEAM WOD A MRAP 40'
1000MT ROW
3RND
20 BBJO
20 TTR
20 POWER SNATCH
500MT RUN
3RND
20 HPC
20 PULL-UP
20 WALL BALL
300 DU

Tabata (8 intervals of 20s with 10s rest) of:

• air squats
• push-ups
• sit-ups
• pull-ups

esfwsfsdfsdfd

• 20 Reps for time of:
BB Clean & Jerk (any style) (100/70Kg opure 80% 1RM se i 100/70Kg sono oltre il vostro 80% 1RM)

Keuze uit 2 wod's

''De Klokov''

Buy in: 100 KB Snatch 20/12

Then 30 min Amrap:

9 x Handstand push up
11x Muscle - up / Pull up
13 x KB Thruster 24/16
15 x WallBall shot 10/6
100 m Sprint

But out: 100 double unders / 300 single unders

OF:

''De Iwan''

Buy in: 200 double unders / 600 singles

Then 25 min Amrap:

10 x Push up
5x Pull up
15 x Sit up
100 m Sprint
10 x Shoulder press 45/30

But out: 150 Air squat

Hyppelyrata

Tee kumilätkillä erilaisia ratoja missä voi hyppiä lätkältä lätkälle.

EMOM 12

-Odd
8-12 thruster (30-40 kg)

-Even
1-3 bar MU (scale to banded)

Käytä aikaa omien heikkouksien hiomiseen

Esim. EMOM tyylisesti