4 kierrosta:

One Arm DB Thruster 35lb/25lb 40 seconds
Rest 20 seconds
Strict Pull Ups - 40 seconds
Rest 20 seconds
One Arm KB Power Snatch 24/16 kg - 40 seconds
Rest 20 seconds
Mountain Climbers - 40 seconds
Rest 20 seconds

Death by push jerk 40/30kg
Joka alkava minuutti:
2 x burbee
4 x ttb

Postaa täydet kierrokset.

12min EMOM
1 x Clean + 3 x Jerk @ 50-60%
For Quality

Record any WODs or other interesting training related activities during the weeks away from the gym.

For time:
30-calorie row
30 box jump overs, 61/45cm.
30 deadlifts, 60/40kg.
30 wall-ball shots, 10/6kg.
30 ring dips
30 wall-ball shots, 10/6kg.
30 deadlifts, 60/40kg.
30 box jump overs, 61/51cm .
30-calorie row

Record scaling, time and other details.

20min amrap:
6/6 x askelkyykky
6 x burbee
8 x thruster 40/30kg
8 x boksihyppy 60cm
3 x leuka

Postaa leukojen määrä. Postaa myös koko viikon leukasaldo. Paljonkos niitä tuli nyt sitten vedettyä tällä viikolla?

Pari WOD ULKONA

1km Run
50 Shoulder to overhead
1km Run
50 Front squat
1km Run
50 Hang power clean

40-30-20-10
Wallball
8-6-4-2
HSPU

32/24kg

KB Swing 10
pushups 10
KB Swing 20
burbee 10
KB Swing 30
t2bar 10
KB Swing 40

Time limit 20min

Front Squat
3x5r
For Quality & Load