Halloween Partner WOD

Rules: 110reps of everything, with 30 Burpees after each exercice. Timecap 45min.

-Row/Ski/Bike
-Wall Balls
-Deadlifts 100/70kg
-Pullups
-Hang Power Cleans 42,5/30kg

Raaka Rive +Vapu saksissa
4sarjaa
-1+5

2×2@barbell, 1@work up to heavy 1RM of the day, rest btw sets 2min

1@find your 1RM of the day! rest btw sets 2-3min

3x3 Back Squat @ 80-85-90% of max Back Squat

Elokuun wodliiga
”Sisu”

80 Thruster synkro
80 kaloria soutu

40 Thruster synkro
40 kaloria soutu

Aikaraja 15 min

Rx: 20/30kg
Skaalaus: 15/20kg

Thruster synkro yläasennossa
Soudun saa jakaa vapaasti

Every 5 mins for 20 mins do:
20/15 Machine Calories
15 Dumbbell Push Press, 2x22.5/15 kg
10 Deadlifts, 100/70 kg

7:00 Basic Endurance CrossFit
8:00 Shoulder Press + "Painstorm XII"

12:00 Shoulder Press + "Painstorm XII"

15:00 Basic Endurance CrossFit
16:00 Clean Technique
17:00 Shoulder Press + "Painstorm XII"
18:00 Mobility
19:00 Basic Endurance CrossFit

DELOAD WEEK

A) Handstand strength & skill
3 rounds for quality
3 kick to wall handstand + 5s hold
6-8 wall-facing handstand scapular push-up
4-6 wall-handstand (or box HS) plate steps

B) 12min AMRAP with partner
10m handstand walk / 2-3 wall walk
6 line-facing burpee

You go / I go (full rounds)

Row, Ski, Bike
(or Run)