Lepoja

Team WOD w/Ross

1 mile (Ross ran)
100 C2B pullups (used red and purple)
200 burpees
300 wallballs (14)
1 mile run (I ran)

49:xx

AMRAP 20:
20 Kettlebell Swings 24/16
20 Wallballs 9/6kg
20/15 Calorie Row/ AssaultBike / 200m Run

RestDay!

Weighted straight leg sit-ups: 80 reps AFAP.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Skill
5 set
Kb windmill 5reps/ Side
Add weight each set if form allows.

Stacking

Deadlift
Swing
Goblet Lunges
Dead Snatch
Goblet Squat
KB Burpee

/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

• 6 Min EMOM of:
BB Squat Clean
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Squat Snatch precedente.

AMRAP 9

15 TTB
10 Deadlift 52,5/37,5kg
5 Power Snatch 52,5/37,5kg

Target 3 +

Neljä kierrosta (ks. videot):
10 Bulgarialaista kyykkyä, 5 per jalka,** ilman painoja** (askelkyykky jossa takana oleva jalkaterä esim. sohvalla)
10 linkkuveistä
10 tuolidippiä
10 takanostoa (ilman painoa)

Tulokseen tehtyjen kierrosten määrä!!

Bulgarialainen:

Linkkari:

Tuolidippi:

Takanosto:

CONDITIONING

For time:
9-7-5-3-1 Squat Snatch @60/40kg

One round of Cindy with Strict Pull-Ups after each set. 

RPE 4

Target: First 9 Squat Snatches under 90sec, Cindy unbroken.

Round of ”Cindy” with strict Pull-Ups is:

5 Strict Pull-Up
10 Push-Up
15 Air Squat

RPE 4

Tailoring Options:
Squat Snatch→ Decrease Loading
Strict Pull-Up→ decrease rep scheme or with Jumping Pull-Ups
Push-Up→ Decrease rep scheme or Incline Push-Ups