14 min amrap
7 box jumps
14 KBS 24/16
21 abmat situps

2 teams:
50m row
3 slamball slams
6 jumping scissor lunges

100m/6 slams/12 lunges
150m/9 slams/18 lunges
200m/12 slams/24 lunges...

*next person in line starts when the rower is free

12min amrap

15min

WOD:
5 kierrosta:
- 10 x Raakatempaus 40/30kg
- 10 x TTB

With a partner.

3 rounds for time,

Dumbbell Hang Clean to Thruster x 20 reps team total (one works)

Dumbbell Hang Snatch x 20 per person (10 per arm, both working same time)

Rest 2 mins between rounds.

*Scale heavy.

Record time, weight and other details.

For time:

Buy in: 50 burpees

10 rounds of:

10 deadlifts 100/65kg

10 HR push-ups

Cash out: 50 sit-ups.

Find your Clean & Jerk Max for Day
1-1-1-1

WOD:
3 kierrosta, 2 min tauko kierrosten välissä
- 6 x Raakatempaus 50/30kg
- 12 x TTB
- 18 x Wall Ball 9/6 KG

Push jerk 1RM

3 x 3

Push jerk, Split jerk tekniikka

10min amrap:
tupla

Yksinkertainen on kaunista. :-)

5.6.2014 tehtiin 5min amrap samaa. Sieltä vähän suuntaa antavaa vertailua. Lähdöt lennosta klo 18-20.