5 Tours
2min de rameur
2min de récup.

Distance total en commentaire

Alkulämppä leikki
Reaktio peli

Emom 6
1) 4-6 Mave
2) max 30s lankku

WOD Tiimissä 12min Amrap
Metrit koneella
~Oman vuoron jälkeen 5 GTOH

Shoulder Press 5 RM

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

Same as last week…see if you can improve upon last week’s results.

Strict Handstand Push-ups
18 Repetitions
Rest 1 Minute
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions

Clean and Jerk Complex
On the 2:00 x 5:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight

Conditioning
3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (95/65)

Gymnastics Conditioning
5 RFT: 7 C2B pull ups, rest as little as possible between sets

6 rounds:
Min 1: 10 Bench Press 60/30kg
Min 2: Max HR Push Ups
Min 3: Recovery SU

5 rounds:
20 V Ups
20 Back Extensions

DU tech (10-15min)
Rope climb tech

Conditioning for Q (jos kerkee)

10-12min with partner:
1 rope climb
10-20 du

You go, i go per round. Jokainen valitsee toistomäärät/kierrokset oman tason mukaan.

Clean and Jerk
E2MOMx4 1 Power Clean + 3 Front Squats + 1 Jerk

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps