”Assaulting Grace”

30 kaloria assault/echo pyörä tai soutu/hiiihto/pyörä
30 rinnalleveto pallolla/säkillä
30 kaloria assault/echo pyörä tai soutu/hiihto/pyörä

Aikaraja 10min

A)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00
- Increase from last week if possible

B)
Wall Supported Single Leg RDL
3 x 6-8. Rest 60s.

5 rounds for time:
20/16cal Row
2+2 KB Turkish Get-up 24/16kg
20 Push-ups
20 KBS 24/16kg (US)

TC 30min

3x1@MAX

ps. maksimin mittarina toimii myös saavutettu kyykkysyvyys ei välttämättä kilot 👌🏻

Partner Workout
25:00 AMRAP
50 Wallballs @20/14
2 x Stairs (1 each is good!)
30 Deadlifts @70/50kg
1 x Stairs (½ each!)

Build to a Heavy Single

A: Push press Heavy Double
B: Push jerk Heavy Double
C: Split jerk Heavy Double

• 6 to 8 mins to build up each movement
• keep increasing weight from A to B to C
• Work from rack

D:
For time
Partner wod ( You Go, I Go)
70 cal row
50 Thruster @45/30kg
30 Thruster @55/35kg
10 Thruster @70/45kg
Timecap: 14 mins

AMRAP 20:
500/400m Row
12 T2B
15m Dual DB Walking Lunges 22,5/15kg

Kyykky 3x2x75%

Penkki 3x3x80%
-1.toisto stopilla

Maastaveto 4x4x60%

Facepulls 3x20

SitUps 3x20

1) Tempo back squats 5x4x60% 3s down, explosive up