Pre WOD:
Find 1RM jerk (145#)
Find 1RM weighted pull up (45#)

WOD:
3 RFT (10 min cap)
7 Push Press (115)
14 box jumps (24")
21 T2B

• PR for Weighted Pull Up
• 2 Rounds + 7PP + 3 Box Jumps

Ninjat:

Aikaa vastaan

2 rinnallevetoa
2 maastavetoa
1 köysikiipeily
30 sek tauko
4 rinnallevetoa
4 maastavetoa
1 köysikiipeily
30 sek tauko
6 rinnallevetoa
6 maastavetoa
1 köysikiipeily
30 sek tauko
8 rinnallevetoa
8 maastavetoa
1 köysikiipeily
30 sek tauko
10 maastavetoa
10 rinnallevetoa
1 köysikiipeily

rinnallevedot raakana, paino 15-30 kg.

3min rest
Same weight

Final WOD ISD Scegli e prova uno dei WOD delle finali.

17 Minute AMRAP:
40 Burpess
30 Snatch (#75/#45)

30 Burpees
30 Snatch (#135/#75)

20 Burpees
30 Snatch (#165/#100)

10 Burpees
AMRAP Snatch (#210/#120)

RX until 135# Snatch. Continued remaining time using 75#.

For Time:
30/18 Calories on Bike
15/12 Muscle Ups
20/12 Calories on Bike
12/9 Muscle Ups
10/6 Calories on Bike
9/6 Muscle Ups

Pre-WOD:
Bench 1RM (225#)

WOD:
11Min Cap - AMRAP
- 3 Muscle Ups (9 Pull Ups / 9 Ring Dips)
- 25 Sit-ups
- 87 Double Unders (87 Singles)

Completed 4 rounds + 9 Pull Ups + 4 Ring Dips. No bands for Pull Ups, No bands for Ring Dips, Singles substituted for Double Unders.

Tempaus 3 x 2

( Wod )

EMOM 14
Even : 1 x Clean & Jerk. Climbing Heavy
Odd : 30 Double Unders

Eilinen/lepo