Emom 15

1) 45s Kone
2) 45s Viivajuoksu
3) Lepo

1min tauko

Emom 15

1) 10 Linkkaria
2) Submax kuppipito
3) Lepo

On the minute for 12min
1. Crossover jump
2. Wall walk
3. Rest

SKILL
Rope climb practice ( 6-8mins)

RX
EVERY 6:00 x 5 SETS
500m row/ski or 1000m bike
20 Box Step Overs @60/50cm
20 Sit-Ups
3 Rope Climbs
-Rest w/ Time Remaining-

SCALED
EVERY 6:00 x 5 SETS
400m row/ski or 800m bike
15 Box Step Overs
15 Sit-Ups
6 Strict Hanging Knees to Elbow / 3 Floor to Stand with Rope
-Rest w/ Time Remaining-
RPE 8

GOAL : 90+ sec rest in each interval

100-calorie ergo
75 sit-ups
50 pull-ups

Scaled WOD
AMRAP 20:
75-calorie ergo
60 sit-ups
45 ring rows

Power Snatch

Working 12 Minutes of Power Snatch Singles ( RIR 1-2 )

2 rounds:

A. AMRAP2
8 T2B
12 DU

-rest 1min-

B. AMRAP2
8 Plate ground to overhead 15-20/10-15kg
12 alt. Plate overhead lunges

-rest 1min-

C. AMRAP2
8 Wallballs
12 Situps

-rest 1min-

D. AMRAP2
8 DB Snatches 22,5/15kg
12 Jump over DB

-rest 1min-

Teams of 2

35min For quality:

Person 1. Ergo

Person 2. Alt. A & B

A)
5/5 Single arm KB clean
5/5 Single arm KB push press
5/5 Single arm KB thruster
5/5 Single arm KB snatch
5/5 KB windmill
@light weight

B)
20/20s Single arm plank hold
15-20 Arch rock
20 Alt. Plank shoulder taps
10-12 Lying Y-raises

Huom!
Treenin idea on olla kevyt ja liikkeet pitää tehdä laatua vastaan.
Painot oman tason mukaan, jotta laatu säilyy.

B1) 4 rounds for time
12 Single Arm (SA) Kb Cleans 24kg/16kg L
10 SA KB rows 24kg/16kg L
SA KB cleans right 24kg/16kg R
10 SA KB rows 24kg/16kg R
20 box step ups 60cm/50cm

Banded Shoulder Press

Use Band & KBS / DBS OR PLATES

5 sets of 6

Go Every 3:30

Between every rounds 5 + 5 Dumbbell Row

Muscle clean
5x3r @ tech weights
Go every 60s.