(weighted) Pullup 5 RM, then max reps without weight

2 Runder
- 10 sek Burpee over the bar
- 50 sek rest

2 Runder
- 20 sek Burpee over the bar
- 40 sek rest

2 runder
- 30 sek burpee over the bar
- 30 sek rest

2 runder
- 60 sek burpee over the bar
- 60 sek rest

Your score is the total amount of burpees performed

Penapäivä
5 x 4

3rds:

10 pendlay
10+10 alternating DB shoulder press
20 banded bicep curls
10 tricep push-ups

VENERDI
A

Warm up mobility 10’

Squat flow video

3 round: 30” duck walk 30” palloff dx 30” palloff sx 30” monster walk dx 30” monster walk sx 20 front squat 3-3-1-1 pc 10 spinte bacino alto

B

Front squat :

5   20"  4  20"  3  20"  2  20"  1  rest 3'  75%
Strict pull up:
Per 10' ogni 20" una rep

C

WEIGHLIFTING 

For time:

Grace 60/42kg

Rest 5’

Isabel 60/42kg

D

WOD 1
2 RND
10 BMU
20 Ring Dip
30 GHD
40CAL ROW

E

WOD2
For time:
Run 800MT
100 Push-Ups
50 C2B
25 Thrusters (50KG/35KG)

OPTIONAL WORKOUT

GYMNASTICS 

EMOM 12’

1: 1 TTB + max time L-Sit Hold

2: 2 TTB + max time L-Sit Hold

... 

( non mi stacco dalla sbarra dopo aver fatto i TTB)

Extended plank hold 60”

Rest 30”

Superman 60”

Rest 1’

X 3

ENDURANCE 

Row 

300mt fast 200mt slow

Rest 60”

X 5

3 x 3 sumo deadlift

Cumulate 3min Active/Passive Hang nose breathing only

Rowing Macho Man

10 RDS, 80s on/40s off

Even : Row/Ski
Odd : Macho Man

Use calories on rowing / ski ergo

Macho Man
3 Power Cleans
3 Front Squats
3 Jerks

85/60kg
Ja Wodille puuhaamaan :)

Penkkipunnerrus 6 RM

Harjoitellaan pystypunnerrus 5 x 3

Harjoitellaan vauhtipunnerrus 5 x 3