Three rounds:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

Each of the 5 stations is one minute long, totaling in one five minute round. Proceed to do three rounds with a minute rest between rounds.

18min row, 4min rest, 15min row, 3min rest, 12min row, 2min rest, 9min row, 1min rest, 6min, row 30sec rest, 3min row.

Total: 63min

.

Row Workout Details: Your tempo should get progressively faster from round to round. Jason started at 1:54/500m and got faster each round.

Pre-WOD:
400 Meter Run
5 Rounds of "Cindy"
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

WOD - 3 Rounds For Time:
-15 Hang Cleans (#135/95)
-15 Burpees

D.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

Alkulämmittely ja mobility

×Kyykky

10min amrap
2 kierrosta juoksu
20s roikunta
20s lankku
5+5 vuorikiipeilijä

Loppuvenyttelyt

Powerlifting Block 1 Monday - Week 1

RPE 7–8

Alkulämmittely ja mobility

×Kyykky

10min amrap
6+6 boxiaskellus
7 cal laitteella
7 seinäpallo

Loppuvenyttelyt

C.
Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
*Overhand Deadlift Hold x 30 seconds
(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)
Rest as needed

Complete:
- 5 minutes general wrist warm-up with 4 position wrist rocks
- 3 x 10 palm push-ups
- 3 x 10 extensor push-ups

3 rounds:
- 10 wall assisted kick to split leg handstand
- 20 wall assisted handstand shoulder shrugs
- 20 alternating, slow and controlled handstand shoulder taps

"Omatoiminen WOD"

Warm up:
Row easy 3-5min

3 rds:
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press

Mobility:
Hips / front rack / shoulders

A.
Hang squat clean + jerk: 3+1 x5

B.
Front squat: 5x3 (~85%)

C.
3-5 rds:
8 Bench press
8+8 Bent over row
10-20 GHD sit up

Cool down:
Foam rolling / romwod