EMOM 12

min 1-4 : 3 x power clean
min 5-8 : 2 x squat clean
min 9-12: 1x clean&jerk

climbing, start @ 50% clean&jerk

Row

4x500m rest 2:30
4x300m rest 2:00
4x100m rest 1:30

results is rowing/working time

10 x Sprint & fence / box jumps

SO 2:00

10 rounds for time
4 DB snatch 30/22,5
10 wall ball 20/14
12 sit-up

A) Wide Stance Box Squat
6 x 3 3s down @60% every 60s.

B) Front Rack Split Squat
4 x 4 each. Rest 90s.
- Start with the weaker side forward first

PERFORMANCE
Workout Definition

"OPEN 12.3"
AMRAP x 18 MINUTES
15 Box Jumps (61/51cm)
12 Push Press (52,5/35kg)
9 Toes to Bar

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FITNESS

"OPEN 12.3 (ADJUSTED)"*
AMRAP x 18 MINUTES
15 Box Jumps @ low or Step Ups
12 Push Press @ (35/25kg)
9 Knees to Chest

• Compare Here: Open 12.3
• RPE 8
• Video: https://vimeo.com/903190971?share=copy

PERFORMANCE
AMRAP x 12 MINUTES
16/13 Cal Bike/Row/Ski
12 Toes to Bar
8 Burpees Over Bar
3 Shoulder to Overhead @85/60

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FITNESS
AMRAP x 12 MINUTES
16/13 Cal Bike/Row/Ski
12 Kipping Knees to Chest
8 Burpees
3 Shoulder to Overhead @ moderate

• RPE 7
• Video https://vimeo.com/881948104?share=copy

Raaka rinnalleveto 12, 10, 8 70/50kg tai @70%
50 naruhyppy singelinä

Aikaikkuna 3-6min

Pyri pysymään liikkeessä koko ajan, nopeilla ykkösilläkin pääsee hyvin eteenpäin

Box Jumps

7 Rounds x Every 1:30

1 Max. high Box Jump. Building.

your score = kilograms
Result highest jump

( WODconnect ei tunne senttejä. Tulos on sentit ilmoitettu kilogrammoina. 10 kg on 10 cm, 78 kg on 78 senttiä )

hae päivän maksimi!