10 Rounds For Time:
5 Box Jump Overs (30"/24")
30-ft. Handstand Walk
1 Rope Climb (15ft.)

Time Cap: 15 Minutes

Wodeille viettää Jennin Synttäreitä :)

For time :

Run 800m
10 SB/DB over fence
50 Double Unders
Run 400m
10 SB/DB Cleans
50 Double Unders
Run 200m
10 SB/DB Squats
50 Double Unders

4 rounds:
Bulgarian Split squats x6-8/each leg
Strict pull ups x8-10 Add weight if possible
2-3min rest between rounds
+
15 min amrap
5 CTB
10 Push press
16 Alternating Box step ups

Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

Takakyykky

4 x 3 , nousu työnnön aloituspainoon.

Complete as many rounds as possible in 15 minutes of

• Row 25 calories
• 25 GHD sit-ups
• 15 box jumps

♀ 24-in. box ♂ 30-in. box

Mitä teit?

Superset
4 sets alternating;

10/arm x Single Arm DB Floor Press
Rest 1:00
10/arm x Alternating KB Gorilla Row
Rest 1:00

3 Sets:
12 Glute Ham Raises
12 Side Plank Arch Ups (per side)
15 Single Leg Knee Over Toes Calf Raises
- Rest 2min btw sets

Warm up
1:00 Rowing
1:00 Ski Erg or 5 reps of inch worm with push ups
1:00 AB / Bike Erg
Do some short streching after 3 min easy pace part
then
second round with :45 work and moderate pace
and do some more streching and start wod