5 rounds for time
400 m row
3 sand bag clean burpees over 48” box
2 rope climb
1 sand bag clean burpee over 48” box

Alkulämmittely leikkiä

Kuperkeikkaa

Wod
Roikunta
Käsilläseisonta
Kyykky
Yhden jalan hyppy
Patsas

Loppuvenyttelyt

A,
Bench Press 1xMax effort at 1x BW
Goal: 10+reps

B,
Chest Supported Single Arm Dumbbell Row 30-30, using heaviest weight per set
Dumbbell Strict Press 8-8-8, using heaviest weight per set

Chest Supported Single Arm Dumbbell Rows- 2x15 L/15 R

C,
Teams of 3 - 5 rounds of:
Partner 1: 20/17 Row Calories
Partner 2: max rep Med Ball Clean + Wall Balls @9/6kg
Partner 3: max rep Rope Climbs

Effort should be close to a minute but no more than 1:20 on the rower.
Log your total reps and include your finish time in your notes.

D,
2 rounds for quality of:
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 15m /R 15m
10 ATYTs, pick load
Band Mount Plank Hold, 20 secs
10 WY Negatives, pick load
Front Raise Hold, pick load, 20 secs

Complete 2-3 rounds.

Pause Back Squat x 2 x 6 sets@80%

Power Cluster + Hang Power Clean + Hang Squat Clean + TNG Squat Clean daily max

Metcon (Time)
5 UNBROKEN rounds for time: (You can drop the weight after a full round of the complex)
2+2+2+2@80% of A

Metcon (Time)
5 rounds for time:
10m Fat Bar OH Walking Lunge@40/30kg
5 Bar MU's
10m Fat Bar OH Walking Lunge@40/30kg
15 T2B

Warm up(8)
front kicks
cradle

active samson
step squat

heel walk
toe walk

heel grab
knee grab

straight leg bear crawl
heels to rear back

Mobility(4)
1:00 min pigeon per
1:00 min front rack stretch

Warm up squat clean(8)

Workout(20)
Partner workout-c/o AAYMCA throwdown
"Low 5"
1600m run-then squat clean ladder
15 squat cleans 95/65- challenge-155/105
12 squat cleans 115/75-challenge 185/125
9 squat cleans 135/95-challenge 225/155
6 squat cleans 155/105-challenge-255/175
3 squat cleans 185/125-challenge-275/195
If you're going solo then cut numbers in half, but try to partner up

Opt(12)
Iso-core
4 giant sets
8 floor press
8 dips-ring dips
8 curls
8 s/a row
8 v-ups

Opt(12)
5x100m hill sprint
work up to heavy jerk(8)
gymnastic goat

Finisher
30 scap push ups
60 alt toe touch
1:00 samson stretch

CONDITIONING
For time:
1K Bike
2:00 - Max 100 ft. Crossbody Carry (53, 35)
500M Row
2:00 - Max 100 ft. Front Rack Carry (53, 35)
750M Bike
2:00 - Max 100 ft. Double KB Overhead Carry(53, 35)
750M Row
2:00 - Max 100 ft. Crossbody Carry
500M Bike
2:00 - Max 100 ft. Front Rack Carry
1K Row
2:00 - Max 100 ft. KB Overhead Carry
- Goal: Maintain a consistent output on both the Bike and the Row, and maintain good posture during the Carries

Rx+: (70, 53)
L2: (45, 30)
L1: (35, 20)
30:00 Time cap

EXTRA CREDIT
AFAP -
40-30-20-10
SA Banded Pushdowns (reps on each arm)
Banded Hammer Curls

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Alkulämmittely ja mobility

Harjoitellaan köysikiipeilyä

12 min OTM
1) 2 seinäkävelyä
2) 6 boxihyppyä
3) 7 valakyykkyä kepillä

Loppuvenyttelyt

Warm up
Butt kicks
High knees
Shuffle swings
Toe touches
Toy soldiers
Spider-Man lunge
Walking lunges

Back rack reverse lunge
E2MOM x 5
10 reps (5 per leg) @ 45% 1RM Backsquat

2020.06.01
DIENOS TRENIRUOTĖ:
On the 5:00 x 6 Rounds:
7 Left Arm KB C & J 24/16
7 Right Arm KB C & J 24/16
400 Meter Run
7 Left Arm KB OHS 24/16
7 Right Arm KB OHS 24/16

3:55

4 Rounds:
800m Bike Erg
8 Ring Muscle-Ups
800m Bike Erg
8 Jerks (225/155)

kg: 102.5/70