3 Rounds For Time:
6 Front Squat @70% 1RM
18 V Sit-ups
38 Alternating Jumping Lunges

Strength/Skill:

Upper Body Push and Pull Development

Workout of the Day:
Three times through:
Complete as many rounds as possible in 3 minutes of:
7 Shoulder to Overhead
7 Chest to Bar Pull Ups
rest 2 minutes and pick up next round where you left off

"McGhee"
30 MIN AMRAP
5 x Deadlift (100/70)
13 x Push-ups

9 x Box jumps (60/50)

Tulokset toisen otsikon alle!!!

strengthschipper

10 deadlifts (50/60 kg)
10 pull ups
12 clean (40/50kg)
12 pull ups
14 front squats (30/40 kg)
14 push ups
16 split jerks (25/30)
16 burpeeta

Wendlers - Week 1
Deadlift
5, 5, 5+

Grace
30 clean and jerks
40kg
time 2:25

With a continuously running clock:
1 Burpee & 1 WBS in the first minute,
2 Burpees & 2 WBS in the second minute,
3 Burpees & 3 WBS in the third minute….

7 kierrosta

4 rinnallevetoa
3 etukyykkyä
2 vauhtipunnerrusta
1 valakyykky
30 sekunnin tauko

12-9-6-3
Front squat 155# (120#)
Burpee Box Jump Overs 24"

-5 minute rest

3-6-9-12
Deadlift 155# (120#)
Hand release push ups

LÄMMITTELY
Circuit
2 kierrosta, 60s./20s.
1. Mittarimato kierrolla
2. Tuulimylly oik.
3. Tuulimylly vas.
4. Vaaka kuminauha polven ympäri oik.
5. Vaaka kuminauha polven ympäri vas.
6. Rangan ojennus-pyöristys rullan päällä

EMOM 15
Opetellaan ensin liikkeiden tekniikat
12-15x maastaveto KK
10-15x Slam ball olalle + paiskaus
16-20x Gorillasoutu
6-8 kcal hiihto/soutu/pyörä
Lepo