Bench press
3-2-2-1-1-1

Scaled WOD
For load:
Bench press
3-3-3-3-3-3

Rx

8 Box jump over (60/50)
8 Db overhead lunge (22,5/15)
6 Toes to bar

Scaled (Basicin versio)

8 Box (plate pile) jump over (50/40)
8 Db lunge (17,5/12,5)
6 Knee raises

*Db on shoulder

3 Rounds of:
7 Power Snatches 50/35kg
10 Box Jumps
+
3 Rounds of:
15 Overhead Squats 50/35kg
10 Toes-to-bar

Perform as many benchmark workouts as possible in 40 min.
(reps are doubled from original workouts except for karen)

YGIG in pairs:

1. Isabel For time:
60 x Snatches for time @42,5/60kg

• Rest 60s. -

2. ANNIE For time:
100-80-60-40-20
Double unders
Sit ups

• Rest 60s. -

3. Grace: For time
60 x Clean & jerks @60/42,5kg

-Rest 60s. -

4. Karen: For time
150 x WB shots

-Rest 60s. -

5. Jackie For time:
2k row
100 x thrusters @20/15kg barbell
60 x pull ups

Tulos: kokonaisaika tai tehdyt benchmark wodit

For load:
1 snatch

Buy in: 1 lap around track

For TIme
30-20-10
Kb swings
Sit ups

30-20-10
Wall balls (20/14)
Push ups

30-20-10
Cal row
Pull ups or ring rows

30-20-10
Goblet squats
OH walking lunges

30-20-10
Shoulder to OH (95/65)
Kb or medicine ball Russian twist

Cash out: each person will do 50 T2B or K2C

Example: While partner A does 30 KB swings partner B will do 30 sit ups. When each partner finishes they will switch movements so partner A will switch to sit ups while partner B does KB swings, etc.

5 RFQ (rounds for quality):

3 TGU left arm
6 Strict pull-ups
12 Hollow rocks
24 DU
12 Ring push-ups
6 High box jump-overs 80/60cm
3 TGU right arm

Go for unbroken reps! Rest as needed btw movements.

Bar MU:

2 x 5 jumping lat pull down in bar
2-3 x 3 jumping bar mu

Tässä ideana harjoitella/lämmitellä liikettä ja löytää oikea korkeus treeniä ajatellen.

HS walk: 2 x 2 wall walk - Säilytä hyvä hollow asento koko ajan ja tee aluksi helpolla kulmalla. Yläsentoon 5s pito.

2 x 10 wall facing shoulder taps - Säilytä hyvä hollow asento koko ajan. Aloita helpolla kulmalla.

Tässä ideana harjoitella/lämmitellä liikettä ja löytää sopivat skaalaukset treeniä ajatellen.

A)
Back Squat 3-(3-3-3)

Build to today’s heavy 3.
--then--
3 x 3 @ 80-90% of A, go every 2:30 min.

5 rounds for time:
10 wb (9/6)
10 kbs (24/16)

TC: 6