10-9-8-7-6-5-4-3-2-1 reps of
deadlift @50/35
front squats @50/35
shoulder to overhead @50/35
every 3min 5 burpees

RX
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)

INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.25 x bodyweight)
Bench press (.75 x bodyweight)
Squat clean (0.5 x bodyweight)

BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Deadlift (29/43 kg)
Bench press (25/34 kg)
Squat clean (15/20 kg)

AMRAP 12 min

4-6 HSPU / team member (OPEN standard)
10 Alternating Pistols (or other Single Leg drill) / team member
12 Hollow Rocks / team member

Final WOD ISD
Scegli e prova uno dei WOD delle finali.

Strength

Press

2-2-2-2-2-2-max reps 70%

linear progression

Press 3 * 5 (+2.5kg)
Squat 3 * 5 (2.5kg)

WOD

In Pairs for time:

12-8-6-4-2

Synchro pull-ups
Synchro burpees

Scalings:

Porch Dawgs

12-8-6-4-2

Synchro jumping pull-ups
Synchro burpees

Puppies

Synchro slam ball
Synchro burpees

Handstand walk 400 meters in as few sets as possible (AFSAP).

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 5-8

A2) Three-Point Dumbbell Row:
4 x 5-8

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 4 of 8

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5 Rounds:
30 Seconds Max Deadlifts 225/155
30 Seconds Max Handstand Push-Ups
1 Minute Rest

Set a sustainable pace for both movements and try to stay within a rep or two on each round.

Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.

Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.

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4 rounds of:
10 Hollow Rocks
20 Mountain Climbers
max effort Hanging L-Sit Hold

Score: total time L-sit Hold

Warm Up
3 times with some cardio machine
40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
same cardio machine all time.
then barbell warm up 2 rounds
5 snatch deadlift + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 OHS
rest 30-45 sec bwn
then barbell warm up 2 rounds
3 high hang power snatch + 3 snatch balance
rest 30-45 sec bwn
then take 2 sets for warm up sets for squat snatches before hitting workout sets

Harjoitellaan rive maasta:

7 x 1 reideltä + 1 maasta