A surprise WOD, unwrapped in the morning!

For Time:

30 BJ
30 C2B (-> PU -> RPU -> RR)
30 KB swings
30 Front squat 50/30 kg
30 TTB / K2E
30 Push Press 50/30 kg
30 Deadlift 50/30 kg
30 Wall balls
30 Burpees
30 Sit-ups

A:Muscle snatch + power snatch + ohs
@5x3
B: Clean pull + power clean + squat clean
@80% of power clean 5x3
C: Split Jerk from front squat

Metabolic
20' AMRAP
- 400mt run
- 20 american swing
- 30 double unders

5 Rounds

6 HSPU Strict (Deficit Option)
10 Good Morning (30% Back Squat)
15" L-Sit

AMRAP 20

12 box jumps 24/20"
15 push jerks 60/50/40/30
30 medball clean

Kyllä tuli kyykättyä, jalat on ihan muussia.

3 RDS 5 min RDS 1 min test between RDS
Wall balls-23,20,22
SUMO dead high pulls75lbs- 15,15,15
Box jumps 20inches- 12,15,15
Push press 75lbs-12 10 5
Row for cal-9,11,11

Technique practise: Barbell cycling

Hang power clean TNG
Clean'n'Jerk TNG

+

Winter War 2017, qualifier 3 (TBA)

Option of getting judged or just to try it out.

---

Schedule and programming will be updated after the Q3 has been published.

Every 5' - 5 Rounds

200m Row
Box Jump Over (40/50/60/70/80)
10 Ring Dips
20 Burpees

Lämmittely ja mobility

Harjoitellaan köysikiipeilyä

Metcon 7min amrap
6x burpee
4xK2E
1x seinäkävely

Loppuvenyttelyt