Box-kyykky 10x2x50%
Hyvää Huomenta 3x10
Bulgarian Split Squat 3x10-15 per jalka
Kelkka: 50% x oma paino x 10 kpl normityöntöjä. Palautukset työntöjen välissä mahdollisimman lyhyet!!

WU
4rds
1min. walk
10x air squat
1min. run

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
10 x -:15 to :20 negative
Rest 1:00 between sets.
Needs to be tough, but doable.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
6-10 x Bench Press @ tough weight; rest 1:00
6-10 x Pause V-Grip PullDown @ tough weight (each rep stops at the chest); rest 1:30

Trunk
3 rounds
2/arm x Turkish Get-Up; rest :30
5-10 x Body Saw (feet in rings); rest 1:00

??What??
See or ask Ben for help!

At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be heavy but unbroken set.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments

5 rounds for reps of

• 2 minutes of strict muscle-ups
• 3 minutes of rest

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

GRT(20)
On the 4:00 x5
400m run

Finisher
50 leg raise
1:00 min quad stretch

A: Halt power snatch – power snatch – snatch 3x2 @max with good form
B:Slow motion clean pull – power clean @80% of power clean
C:Front squat triples T:43x2 @75%

Focus: 20 Minutes of focus & work on:
Snatches for reps
Heavy C&J

Metcon: Open 15.1 & 15.1a: 15 Minute clock:

9 Minute AMRAP of:
15 T2B (L2 Knee Raises, L1 Dragon Fly)
10 Dead lifts 115/75 (L2 85/55, L1 Pick Manageable Wgt)
5 Power Snatches (Same wgt as dead lifts)

At 9 Minute Mark you will then have 6 minutes to find 1RM C&J

C&J left must be completed before 15 minute mark to count

Score = Rounds & Reps / Max C&J

A: Hip squat snatch- power snatch-squat snatch
B: Clean pull-2x power clean 4x3 @80% of power clean
C: Clean pull 5x3 tng slow mot. exc. @110% of clean