Partner wod
10min amrap
9/7 Cal row
6 Bar over burpee
3 Power snatch 50/35kg

You go, i go

"Metcon (reps)

With partner 3 rounds each, AMRAP each round.

In 3:00 minutes:
30m Bearhug lunges
20 Ring-rows
ME Wallball shots in the remaining time.

*You go, I go. One works whit the other one rests. "

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"KaveriWOD!

Harjoituksen tavoite on parin kanssa tehdä yhdessä niin monta wallball shottia kuin mahdollista.

Harjoituksessa parit tekevät 3:00 minuutin työosiota vuorotellen siten, että molemmat tekevät kolme kierrosta. "

8 MIN AMRAP
5 HSPUS
10 PISTOL SQUATS ALTERNATING
5 BURPEE BOX JUMPS 60CM/50CM

3 RFT:

200 m Run with Medball ( 20/14p)
20 Box Step ups With Medball 24"/20" ( 20/14p)
15 Wallball Shots (20/14P)

A)
Back Squat: Week 3
6-4-2
-3 mins rest between heavy sets
- each set AHAP
- do 2-3 warm up sets

B)
DB Split Squat 4 x 8 each. Rest 60s.
- 4 working sets at the same weight

C)
Crossbody Carry 3/side x 30m
- Challenging effort

For time :
50 Thruster @20/15kg
50 cal row/bike/ski
Timecap: 10 mins

Find a 3RM Touch and Go Snatch
+
Max Unbroken reps at 75% of 3RM

3 kierrosta, minuutin lepo väliin

8 x HSPU
12 x dippi
16 x punnerrus irrotuksella

viimeisen kierroksen perään cash out 500m soutu

3 Rounds
3 min work/ 2 min rest
A)400m Run
Amrap
12 Box jump
9 T2b

B)400m Run
Amrap
12 Kb swing
9 T2b

For time:
40-30-20-10
Wall Balls @ 20/14
Anchored Sit-ups
Calories Bike/Row/Ski

• Goal: Sustainable/consistent pace. Break sets of sit-ups and WBs into sets of 10.
• TIME CAP = 30:00