3-5 Kierrosta

Submax toistot joka kierros

-3min palautukset
-Skaalaa tarvittaessa jalat boxille
-Toistoja tulisi saada 5 tai enemmän per kierros

AMRAP 12
15 Box Jumps
12 Hang Power Cleans
9 Burpee over bar
6 Front Squats
3 Muscle-Ups

RX: 60/40kg

4x 10min

1) bike
2) row
3) ski
4) echo
2x4min easy/ 1min fast

rest 1min between sets

AMRAP 12

21 Dumbell Snatch 22,5/15kg
15 Line Facing Burpees
9 Strict Pull-Ups

in 12 mins
2 rm squat clean. Daily max
- NO touch n Go reps
- 2 mins rest between sets

For Time:

21 HR Push up
21 DB alt. Snatch 22,5/15kg
21 T2B
21 DB Over Burpee

15 HR Push up
15 DB Snatch
15 T2B
15 DB Over Burpee

9 HR Push up
9 DB Snatch
9 T2B
9 DB Over Burpee

Timecap: 15 min

6 box jumps (61/76 cm)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.

Scaled WOD
Every 2:00 for 4 rounds:
6 box jumps
9 knee push-ups
Max-calorie ergo
– Rest 2:00 between rounds.
– Score is total calories ergoed.

4x5x65-75% Hang Power Snatch

1 thruster

– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max

Scaled WOD
EMOM 10:
3 thrusters
– Rest 3:00

20 push presses (25/35 kg)
20 alternating front rack lunges

Scaled WOD
5 rounds for time:
10 push presses
10 alternating front rack lunge