9-7-5
Bar muscle ups
Power snatches 50/35

For time.
- 50 DU.
- 50 Wall ball shots (9/6 kgs).
- 50 Box jumps (24"/20").
- 50 Hollow rocks.

Time cap: 10 min.

In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat clean
1 minute of push jerk
2 minutes of squat clean
2 minutes of push jerk
3 minutes of squat clean
3 minutes of push jerk

Superkids

3 kierrosta:

2min AMRAP

5 burpee boxihyppyä
5 tangon yliburpeeta
5 burpee leuanvetoa renkailla
1 min lankkupito

Ninjat

3 kierrosta

3 min amrap

7 burpee boxihyppyä
6 tangon yli burpeeta
5 burpee leuanvetoa
4 rinnallevetoa kyykkyyn

1,5 min lankkupito

Tulos : toistot

Rangaistus
5 x burpee / yksi lankkupidosta alastulo

You go, I go

Back Squat + Deadlift, use approximately 60 % of your 1 RM back squat and deadlift

1 rep + 1 rep
2 reps + 2 reps
3 reps + 3 reps
4 reps + 4 reps
.
.
10 reps + 10 reps
9 reps + 9 reps
8 reps + 8 reps
.
.
1 rep + rep

This is a pyramid workout with a partner. Partner A does 1 back squat + 1 deadlift, while partner B rests. Then partner B does 1 back squat + 1 deadlift, while partner A rests.. then go on until 10 + 10, then start to go back to 1 + 1.

Partners use 1 barbell on the rack for squat and 1 barbell on floor for the deadlift. If you have different weights, you have to load + deload the barbells accordingly.

The result is total KGS lifted that day by the team !

Harjoitellaan etukyykky

5 x 7

Pidetään pieni pallo (4 lbs) pyllyn alla, palloa saa vain hipaista pyllyllä!

HANG POWER CLEAN

Performance and Fitness
Hang Power Clean:
3-3-3-3-3

Warm up and work up to a challenging set of 3 Hang Power Cleans.

Post loads to comments.
Exposure 2 of 8

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PARTNER WOD

AMRAP 18 Minutes:
9 Dumbbell Front Rack Squats 50/35
9 Toes-to-Bars
9 Dumbbell Push Presses 50/35

Partners alternate movements (“A” does 9 Squats, then “B” does 9 Squats, etc.) until the call of time. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.

Post rounds, reps, Rx, and partner to comments.

13 min AMRAP

50 cal soutu
40 wall ball
30 pistoolikyykkyä

loppuaika AMRAP HSPU

Skaalaus

40 cal soutu
30 WB
20 pistooli
loppuaika etunojapunnerruksia

Back: 4 rounds of:
15 KB swings
8 Barbell OH squats
15 KB SDLHP
8 Barbell Good mornings
Rest