5 x AMRAP 3, rest 3:00

1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)

2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)

3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)

4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)

5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)

KILOS
52/38
61/43
70/48
84/61
93/65

3 rfq

6/6 DB split squats 2x25kg
6/6 DB curtsy lunge
1:00 DB farmer holds

4 Rounds x AMRAP 3:
1,000/900 Meter Bike Erg
Max Distance Farmers Carry 32 / 22.5 kg's

Rest 1 Minute Between Rounds

In 15 minutes, complete as much as possible of

• 1 deadlift
• 50-m run
• 2 deadlifts
• 100-m run
• 3 deadlifts
• 150-m run
• 4 deadlifts
• 200-m run
• Etc.

♀ 185 lb ♂ 275 lb

Complete as many rounds as possible in 10 minutes of

• 15 deadlifts
• 15 hand-release push-ups

♀ 95 lb ♂135 lb

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

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MUSCLE SNATCH + OHS + DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan
2×2× 1+1+1@light barbell, rest btw sets 2min

DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan *drop - starting position flat footed
2-3×2@barbell..+..light weight, rest btw sets 2min

---

CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

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POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 5× 1+2@75-80%, clean-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

--

SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 3@up to 80%, jerk-%, rest btw sets 2min

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

“Open 11.5”
AMRAP in 20 minutes
5 Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls Shots (20/14 lb, 10/9 ft)

EMOM’15
1. 2-4 Bar muscle up
2. 2-6 Deficit HSPU (20kg)
3. 2 Rope climb

AMRAP 12 mins
3 Wall Walks
6 Strict Pull-ups
9 Dumbbell Push Press, 22.5/15 kg

Scaling : floor supported pull up, heavy ring rows

WOD 20220927

Warm up:

5 min cardio

AMRAP 5:
5x bent over rows
10x dips
10x squats

Wod:

FOR TIME:
200x PUSH-UPS
EVERYTIME YOU BREAK
1 ROUND OF
5x PULL-UPS
10x SIT-UPS
15x AIR SQUATS

Finisher:

10 rounds of:
5x horn curls
5x chin ups

Cool down:

Stretching movements
Hydrate
Recovery