Running o'clock

AMRAP 10

Bar Muscle Ups

AMRAP 10

Handstand Push Ups

AMRAP 10

Power Clean 80/60kg

...Rest week start

EMOM30

1. 12 alt. db hang power snatch
2. 8-10 burpee over db
3. 12/9 cal row
4. 12-15 wall ball
5. rest
   

Rpe 3

Valitse painot/toistot huomioiden rpe. Max työaika per minuutti 45s.

4 x e4m:
8 tng deadlift @ RIR 2
6 pullup @ RIR 2

Front Squat
2x7 @72,5-77,5%
2x5 @77,5-82,5%
2x3 @82,5%+

4 x e4m:
8 tng deadlift @ RIR 2-3
6 pullup @ RIR 2-3

“The Seven”

Seven rounds for time of:

7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups

TC 35

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

EMOM16
1. 10-20m hs walk
2. 12-15 t2b - voi jakaa kahteen settiin
3. 6-8 DDB Z-press V.1-2
4. Rest

Rpe 3-3.5

Skaalaukset: hs walk-> matka->wall walk t2b->t2r->leg/knee raises

2 kierrosta:

10+10 side reaches
20 archrocks

Snatch

1 - 1 - 1

75-80%, lepää 1-2 min.

Running intervals:

400m run - rest 60s - 200m run - rest 3 min

400m run - rest 45s - 200m run - rest 2 min

400m run - rest 30s - 200m run

Jokaisen juoksun tulisi pysyä samassa ajassa vaikka lepoaika laskee.