CONDITIONING

For time:
1000m Row
800m Run
500m Row
400m Run

Overall RPE 4, very heavy breathing. Not able to hold on a conversation.

Optional Accessory

CONDITIONING

Airbike intervals for 5 rounds (10min)

30sec RPE 4, very heavy breathing, but not all out!

90sec RPE 2-3, nice and easy

Floor press 5x50%, 5x60%, 2x10x65%, 10+ 65% max reps 12

5 x Pull Up
10 x Push Up
15 x Sit Up

Find max:
Clean + Hang clean + Split Jerk

10:00 8.1.2021 Snatch
11:00 Mobility
12:00 8.1.2021 Snatch

This is Frantasy Land YGIG style with a twist. Time cap 25mins.

In pairs complete the following for time. 5 syncro burpees in the beginning and every time you break the set or switch.

21-15-9 thruster 42,5/30kg & pull up
15-12-9 thruster 52,5/35kg & C2B
12-9-6 thruster 62,5/42,5kg & BMU

Spread out if big class but maintain visual for syncro action. Use transitions for rest. Scale to make this challenging but move well and consistent. Earn your xmas break!

Wod
“Karuselli”
3 rounds
10 Swing
10 Hspu
10 Swing
Rest 1 min between rounds

Metcon (reps)

With partner AMRAP in 15 minutes.

First 5 rounds each:
20 Cal standing bike erg, damper set 10
20 Wallball shots
Max reps burpee box jump overs in the remaining time.

M: 20lb 24” N: 14lb 20”

7min amrap x 2

1) 10/7cal row, 7 ttb

2) 7 DB stoh @2x22,5/15kg, 7 box over jump

3min rest