Power Clean
5min x5
5min x3
5min x1
5min x5

WOD: "Barbara"

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round. Five rounds, time each round.

3 rep max deadlift

Back squat 4x6 ~70% 1RM (RPE 8-8,5)

Voit kertoa kommentteihin mitä teit tänään salilla!

5x10@50%

WOD ANDRÉ (2.1.2019)

In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg)

• After 200 reps do 2 Ball Clean (20/14 lbs)
  
• After 400 reps do 1 Ball Clean
  
• After 600 reps do 20 Ball Clean
  
• After 800 reps do 19 Ball Clean
  
• After 1000 reps do 2 Ball Clean
  
• After 1200 reps do 1 Ball Clean
  
• After 1400 reps do 20 Ball Clean
  
• After 1442 reps do 19 Ball Clean
  

(Timecap: 45 min)

Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.

Both can do Air Squats at the same time but not the Ball Cleans.

If you do it alone then do 721 Air Squats and the Ball Cleans accordingly.

Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.

Use the hashtag #wodandre on social medias

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In memorial of André please wear yellow clothes or something yellow, as it was his favourite colour.

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-Three very heavy ones
- Build up to heavy 1
- Rest 2:00-3:00 between sets

Shoulder press 3x3

Clean 1RM