PariWOD
800 juoksu X2
80 DU X2
40 Burpee X2
X2
40min time limit

Max rex leuka
3 yritystä
Postaa yhteenlaskettu määrä

Hyvä päivä mobata / tehdä voimaa / tekniikkaa

AMRAP 18:
40 Squat
30 Sit-up
20 Push Jerk 50/35
10 TTB
5 Wall Climb

Warm up ~ 1/2 Mile run

Strength ~ Bench Press 5x5 (5 sets of 5 repetitions) *record your weight & increase if you can each set

Tabata ~ 8 minutes total time
For a Tabata you need a timer. You work for 20 seconds, then rest for 10 seconds. Continue this for the 8 minutes. Go hard your score well be the total number you do. So for each exercise count how many you are doing (total for all together)
20 sec Mountain climbers *each toe touch counts as 1
10 sec rest
20 sec jumping Jack's
10 sec rest
20 sec burpees
10 sec rest
20 sec air squats
10 sec rest

Do this 4 rounds. Continually count your reps to get a total number after all 4 rounds (8 minutes)

AMRAP 15:
5 Power Clean 60/40
10 WBS 9/6
10 Power Clean
15 WBS
15 Power Clean
20 WBS
3 MU

AMRAP 12:
6 OHS 40/25
6 Box Jump 60/50
9 OHS
9 Box Jump
12 OHS
12 Box Jump
24 Burpee

3 rounds
8 HSPU
16 v-ups
24 box jumps 60cm/50cm

Bear Complex -

7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load

There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground

Made it to 80#s for three sets.
65-75-80-80-80

"Coe"

Ten rounds of:

10 Thruster, 95 lbs / 65 lbs
10 Ring Push-ups

3 x max pito mave BW

Postaa yhteenlaskettu aika. Punnitkaa itsenne aamulla.

Yksi lähtö klo 18

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