3 rounds:
1) 15-20 KBS
2) 15-20 Goblet Squat
3) 5+5 Single Arm OH Lunge
4) 5+5 Jerk
5) 5+5 Single Arm Thruster
6) 5+5 C&J

Marguerita

50 toistoa aikaa vastaan

yleisliike/etunojapunnerrus/X-hyppy/istumaannousu/käsilläseisonta= 1 toisto

5 rounds: E4MOM: Row/Airbike 20/15 kcal + 10 C2B

Start a new round every 4th minute. These are not all out efforts, unless you want. Steady pace. Do the pull-ups unbroken. Rest the remaining time.

Rest 5min

10 x Every 2 min do 1 round of cindy - Rest of the time is for resting.

For time, time cap 12 min

40 wall ball 9/6 kg
10 clean 60/40 kg

30 wall ball 9/6 kg
8 clean 70/50

20 wall ball 9/6 kg
6 clean 80/60 kg

10 wall ball 9/6 kg
4 clean 90/70 kg

3-4 rounds, go by feel, rest as needed:

6+6 KB Front Rack Weighted Box Step-Up
10-25 GHD Sit-Up

Partner WOD:

100 calorie row

Then 10 rounds (5 rounds each) of I-go-you-go:

30 double unders
12 burpees
6 db/kb thrusters

Then 100 calorie row

5 Rounds of 5 sequences

KB Clean
KB Front squat
KB Push Press
KB Front squat
KB Push Press

Rules:
Kettlebells cannot touch the ground or it terminates the set (not even re-grip).
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.

Accumulate 100 banded pull aparts

We go you go for 30 min.

In teams of 4,3 or 2 row as many 250 meter intervals as possible.

Tiimistä ensimmäinen soutaa 250 täysiä, sen jälkeen toinen, kolmas ja neljäs ja taas alusta.

Soutumatka on lyhyt ja palautusaika pitkä joten souda niin lujaa kuin pääset.

Mitä pienempi tiimi, sitä lyhyemmät levot.