18min partner amrap

• 8 bw dip
• 200m run

one works while the other one rests

5 x 2 High box jump

Benchmark: Nancy

Five rounds for time of:
400 meter run
15 overhead squats 42,5/30 kg

Time cap 18 min

Vertaa: 26.4.2016 ja 10-11.5.2017

Tämmöistä lupailtiin vuonna 2016, pidetään pieni säävaraus tänäkin vuonna
Säävaraus: Jos Pekka Poudan ennuste pitää paikkansa, vaihdetan treeni ehkä toiseen.

hang snatch
4 x 2
4 x 1

RX - Male / Female

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

102 / 70kg barbell

Tc tunnin loppu

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SCALED - Male / Female

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

61 / 43kg barbell, may step over on burpees

5 x E2MOM
5 ohs + 1-2 rope climb

3 x 2 Push jerk
3 x 1 Push jerk

• leave one rep in the tank in all sets

8 x E2MOM

3-position clean (hi-hang, above knee, below knee)

for time:
21+21 db push press L+R
21 db walking lunge
21/18 cal erg
15+15 db push press 
15 db walking lunge
15/12 cal erg
9+9 db push press
9 db walking lunge
9/7 cal erg

tc 10 min

“Gauntlet” as a partner WOD. “I Go, You Go”

30min AMRAP:

Jackie +
Karabell +
AMRAP of Cindy

So the order of this workout is:
Row 1000m
50 Thruster 20/15kg
30 Pull-Up

Then

10 rounds:
3 Power Snatch 60/40kg
15 Wallball

Then

AMRAP of “Cindy” in the remaining 30 minutes.

Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

This is another partner WOD. Your score is the number of Cindy reps. Scale if needed.

If you do this alone, do it Rxd and find out how far you can go.

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Corework of your choice.