5+5 AHAP

Metcons (A-B-C-D)
5 min amrap (A), 5 min rest, 5 min amrap (B), 5 min rest ..

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A:
5 Thrusters
5 Pullups

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B:
5 Clean 'n' Jerk
5 Dips

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C, in teams of 2:
7 cal Row
Burpees
(1 rows 7 cal, and the other does AMRAP Burpees)

-
D:
9 KB Swings
30'' Hollow Hold

• 4 x 5:5 = 4 rounds, 5 min work, 5 min rest.

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Post round scores and weights into comments

A)
3-4 rounds AHAFA

+

B)
20 reps FQ at slightly lighter weight than the heaviest in A.
CAP 20 min.

WOD 2

Wall ball: The weight of the ball is 9 kg for men of every categories. The height of the target is 3,05 m for men over 35, 40, 45, 50 and 2,7 m for men over 55 and 60.

The height of the target is 2,7 m for women of every age categories. The weight of the ball is 6 kg for women over 35, 40, 45, 50 and 5 kg for women over 55 and 60.

Box jump: In case of men height for box is increasing for every second age categories. It is 60 cm for men over 35 and 40, 50 cm for men over 45 and 50 and 40 cm for men over 55 and 60.

in case of women height for box is 50 cm for ladies over 35 and 40, 40 cm for ladies over 45 and 50 and 40 cm for ladies over 55 and 60.

Clean: In case of men weight for cleans is increasing for every second age categories. It is 60 kg for men over 35 and 40, 55 kg for men over 45 and 50 and 50 kg for men over 55 and 60.

in case of women weight for cleans is 40 kg for ladies over 35 and 40, 35 kg for ladies over 45 and 50 and 30 kg for ladies over 55 and 60.

Pull-up: Chest-to-bar for men and women over 35 and 40. Chin-over-bar for men over 45, 50, 55 and for woman over 45, 50. Jumping pull-ups for men over 60 and woman over 55 and 60.

Scoring:WOD 2 is scored by reps.

EMT QWOD 1 A-B

Scoring:
The two WODs are scored separately. WOD 1 A is scored by weights with which competitors succeed to clean. No further rating in case of tie.

WOD 1 B is is scored by total time. If uncompleted, the total repetitions completed in 4 minutes are scored.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/*Metcon-comp(15)
6rds
4 cleans 135/95/*165/105
8 pull ups/*4 muscle ups
16 abmat sit ups

deadlift 5x1-work up

afterburner
60 second max cal row

Finisher
2 min hip opener
2 min sh distraction per
25 side plank punch through

A. Käsilläkävely / käsilläseisonta seinää vasten, koita irrotella jalkoja seinästä
3 x
1 min max matka käsilläkävelyä
1 min lepo

3 min lepo

B. Toes toes to bar

1 min max reps toes to bar, yritä olla irrottamatta tangosta kertaakaan minuutin aikana
1 min lepo
1 min max reps toes to bar, jaksota itsellesi sopivalla tavalla
3 min lepo

C. Leuanveto (kumpparilla jos tarvii)

1 min max reps pullups (kaikki tekniikat käy, yritä olla irrottamatta tangosta kertaakaan minuutin aikana
1 min lepo
1 min max reps, jaksota itsellesi sopivalla tavalla

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 jerks(bar)

Metcon/*Metcon-comp(10)
20-16-12-8-4
hang clean *155/100-135/85
wallball 20/14

Finisher
2 min IT stretch
30 band pull aparts
100 flutters

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 strict db press
8 db squat cleans
8 sit ups

Front Squat
week 3
use 90% of one rep max to determine loads
5@75%
3@85%
amrap@95%

Metcon/*Metcon-comp (5)
11.3
amrap 5
squat clean and jerk *165/110
modify as needed

rest 5 mins then

afterburner(11)
3rds
400m run
max rep unbroken kbs 70/53 53/35
score equals total number of kbs
Post total wod time and number of swings

Finisher
2 min hip opener
1 min sh distraction
1 min v sit

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

Metcon/Metcon-comp (7)
Open 12.1

hang squat snatch 4x1(8)form work

deadlift 4x1(8) work up

400mx2 rest equals work or
500mx2 rest equals work

Finisher
low back smash
100 bicycles
30 t raise