B:
E2M for 12minutes:
1: 3/3 TGU
2: L-Sit/hang hold, Samla ihop 45 sekunder
A:
FGB style workout:
1: 10m shuttle run
2: Burpees
3: KB snatch
4: Pull ups
5: rest

EMOM 30

1 minute : 1 RDS Macho Man
2 minute : Run 200m

M : 85kg
W : 60kg

(Salin ohjelmoinnissa)

CHEST TO BAR

5-4-4-4-3

A:
Power clean 5x3, tungt men faila inte
Strict pull ups 3xMax
B:
5 rft:
15 RKB swing 32/24
250m Row

Team of 3
Amrap 40 min
50 burpee - sb clean 60 kg
75 sb shuttle 60 kg
100 Cal row. Pair dl hold 150 kg

Tempaus,

5-7 x 1 tempausta maasta

Posted on August 4, 2014

8.4.14 Monday
Event Date: August 4, 2014

Warm Up

200m Run

10 PT

10 GM

14 Walking Lunges 7/7

10 UB chin ups

1min Shoulder Distract L/R

1min Band Squat

1min Single Leg Flex L/R

Strength

6min EMOM

4 C2B

6 HSPU’s

WOD

5-10-15 (8min Cap)

Shoulder to O.H. 115/85#

30-15-5 (12min Cap)

Double Unders

Wall Ball Shots 20/14# 10/9’

Air Squats

Extra WORK 2mile Run for time

21 - 15 - 9 Reps for time of:
Bench press 70/50 kg
Squat clean 85/60 kg

ogboxhyvinkää

3 Rounds, Not for Time:
10 Dumbbell Bent Over Row
10 Dumbbell Strict Press
10 Dumbbell Stiff Legged Deadlift
Rest 2:00 Between Rounds. Use different weights for each movement.

Cashout
4 Sets of 25/18 Calorie Row
Rest 1:00 between sets.
- Goal is consistent effort on all 4 sets.

10 min EMOM

Joka alkava min
Pariton 5 x 5 m pistejuoksu
Parillinen 3-5 PEP