10min amrap

1 Squat Clean
10 Toes to bar
1 Squat Clean
3 Wallwalk

(squat clean 90%of heavy)

Prepare for the unknown

Charity WOD to support the children of the war in Ukraine

Show up at the gym and smash the WOD on the board

2x 10min amrap

1
10/7 cal row
8 push up

rest 3min

2)
10/7cal bike
8 box jump over

Find Hang clean 2RM in 10min

And then...

• 3x3 Hang clean with ~85%

AMRAP 40, Easy pace

Run 800m / Any Machine 4 min
Strict HandStand Push Ups 5 - 8
40 Double Unders / Practice Double Unders 2 minutes.
"LU" Raises 8 - 12
Ring Support Hold, to Failure
Dumbbell Bench Press 8 - 12

3 kierrosta aikaa vastaan:

• 10 chest-to-bar-leuanveto
• 15 swingi (amer.)(N 16kg / M 24kg)
• 20 ilmakyykky

Every 90s x 5
1 Squat clean + 2 split jerk @ 75-85%

20 min AMRAP

Row 1000m

The rest of the time AMRAP of "Sisson" with a rower:

15-ft rope climb, 1 ascent
5 burpees
200-meter row

If you've got a 20-lb. vest or body armor, wear it.

Your score is the rounds of "Sisson" completed.

Football Total

1RM rinnalleveto
1RM kyykky
1RM penkkipunnerrus
1RM maastaveto

selvitä 1 toiston maksimi kilot
3 yritystä.
suorittamiseen hyvällä tahdilla kestää n. 1,5 h

Triset x 3 rounds

6 x Close Grip Floor Press (barbell)
Rest :10
12 x Push-Up
Rest :10
24 x Elbow Out DB Floor Press
Rest 3:00

• The pump is coming for you!