Partner WOD

AMRAP 20
30 Wall Balls
30 Situps
30 DB Snatches 22,5/15kg

*at minute 0, 5, 10 and 15 – Run 300m (together)

Incline Bench Press w/ DB´S

5 Sets of 7

Go Every 3:00

Bodybuilding:

4-5 rounds:
3-10 strict pull up
10 Db bench press
10 Barbell row
10+10 seated press
30+30m s.a farmer carry

3x

1 muscle snatch + 2 no feet power snatches

30-45% snatch max.

6x

1 no feet snatch + 1 snatch

50-75% snatch max.

20 EMOM:

1. 10-15 box jumps 60/50
2. 10 hang power cleans/10 hang power snatches
3. 7-10 bar over burpees
4. 10-15 thrusters/10-15 OHS
5. Rest

RX´d: 30/20

Joka toinen kierros clean/thruster ja joka toinen snatch/OHS.

200 - 200 - 200 - 200 - 200m - every 90s

Rest 3 min

200 - 200 - 200 - 200 - 200m - every 90s

Jokaisen vedon tulisi nopeutua edellisestä hieman, 10. Vedon ollessa tällöin nopein. HUOM.! Aloita siis tarpeeksi rauhallisesti.

Merkitse ylös nopein aika.

10 rnds with partner, you go i go, 5/rounds each:

15/12 cal row
12 wall ball shots
9 burpee over ball.

Fast sets - target time 1:30 and timecap for one round is 2 min.

15 min time to go up to

3 DL

80% of DL max.

5x

1 stop at dip split jerk + 2 split jerks

50-75% of C&J max.