DELOAD WEEK

Team workout (in teams of 3)

30 rounds for time (10 rounds each)
4 toes to bar
8 overhead squat 42,5/30
16 double under

Full rounds, one athlete at the time

E2M x 8

2 DDB devils clean
2 DDB deadlift
2 DDB hang squat clean
2/2 DDB front rack front step lunge
2/2 DDB front rack reverse lunge

Kaikki liikkeet tehdään yhden lähdön sisällä ja kahdella käsipainolla. Valitse mahdollisimman haastavat painot.

AMRAP40
400m run
15 power snatch @40/30kg
20 wall ball @9/6kg
30 sit up

Rpe 4-4.5

4 rounds
3 snatch balance @50% 1RM snatch
3 broad jump

(ygig full rounds with partner)

Cleaning & hanging

Clean + hang clean 8x (1+1)

*Etsi rauhassa päivän maksimi paino

"Kelly"

5 rounds for time of:
Run, 400 m
30 Box Jumps, 60/50cm
30 Wall Balls, 9/6kg

Timecap: 35 mins

EXTRA:
Tabata Side Plank Rotation

RX:
EMOM30
1. e30s x 1-3 bar mu
2. 15/11 cal row
3. 20-30s L-sit/knee tuck hold
4. 10-15m hs walk
5. rest

Scaled:
EMOM30
1. 6-8 burpee pull up
2. 15/11 cal row
3. 20-30s L-sit/knee tuck hold
4. 2-3 wall walk
5. rest

Rpe 3.5-4

800-m run
2DB front-rack walking lunge (8m+8m) (15/22.5 kg)
3 rope climbs
400-m run
2DB front-rack walking lunge (8m+8m)
3 rope climbs
150-m run
2DB front-rack walking lunge (8m+8m)
3 rope climbs

Scaled WOD
For time:
550-m run =400m + 150m/ 800m Row
walking lunge 8+8m
3 pull-to-stands
300-m run =2x150m/ 400m row
walking lunge 8+8m
3 pull-to-stands
150m run / 150m row
walking lunge 8+8m
3 pull-to-stands

Strict pull up

4 x max reps strict pull up

rest as needed between sets / SCALED MAX REPS SEATED LOW BAR PULL UP

16min Amrap

9/10cal Machine
50 Rope Jump
10 Gorilla Row KB's