Alkulämmittely ja mobility

Otm 10
Käsilläseisontapito 20s
6 etukyykkyä

8min +1toisto
Leuka
Punnerrus
Istumaannousu

Loppuvenyttelyt

3 RFT:
50 Air squat
7 MU
10 H.P.Clean (60/40)

(Time cap: 15min)

Wolverine Wars 2017 - team edition

The Ultimate Box Competition!

Blood, Sweat and Tears!

Who will be the ultimate box master?!

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Schedule and events TBA

Body Armor
3 “Giant Sets”:
Max Effort Bodyweight Bench Press
Max Strict Pull-Ups
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
Rest 3 Minute Between Efforts.

AMRAP 3 x 6

1 x Legless Rope
1 x Rope
50 du`s
10 m HS walk
Mx reps push jerks 90/70/50

(sawolle)

15min EMOM

Deadlift 4x12 reps

TOUCH-AND-GO POWER SNATCH
3-5-10-5-3

Each set should be heavy for the rep range. These should be true touch-and-go without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.

Post loads to comments.
Exposure 3 of 8

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For Time:
15 Deadlifts 275/185
50 Double-Unders
12 Deadlifts
40 Double-Unders
9 Deadlifts
30 Double-Unders
6 Deadlifts
20 Double-Unders
3 Deadlifts
10 Double-Unders

The barbell weight should be medium-heavy for you, and challenging to perform the reps unbroken. Scale the Dubs to 2x Singles or perform about half the attempts as needed.

Post time and Rx to comments.

3 reps as heavy as possible with good form

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)