9-15-21

echo sprints, 2min rest between sprints

Deadlift
10-10-10-10
55-65% 1 RM
90s. rest

3 Rds:
20 Banded walk forward
20 Banded walk backwards
20 Banded side steps L+R
Rest 60-90sec btw rds

Into

4 Rds:
10 Banded side kicks L+R
10 Walking lunges (1=1)
Rest 1min btw rds

There is no description for this WOD as it is stat.

AMRAP 30:00 w. a partner:
50 Wall Balls @20/14
50 Calorie Row
40 Sit-ups
40 Hollow Rocks
30 Sumo Deadlift High Pull @ 35/25kg
30 Power Snatch @ 35/25kg
20 Overhead Squats @ 35/25kg
20 Thrusters @ 35/25kg
10 Box Jump Overs @61/51cm
10 Burpee Box Jumps @61/51cm

• Goal: One person works at a time. Split as desired.
• Rx+: 10 Ring Muscle-ups in place of 10 Box Jump Overs

Pena 4x6

Power cycling

EMOM 12min
1. 6 TnG power cleans & power jerks @50%f from 1RM
2. 4 TnG power cleans & power jerks @60% from 1RM
3. 2 TnG power cleans & power jerks @70% from 1RM
4. REST

EMOM 10 mins
odd: push press x 3 heavy triple @ 80-85%
- same weight across all sets
even: pistol squat 6/side (alt)

In teams of 2

AMRAP 20:

5 Deadlifts 100/70kg
15 Burpees
One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

• nybörjare -
• atlet 22min/25min 18sek
• avancerad 20min/23min
• tjurnacke 19min/21min 51sek
• ninja 18min/ 20min 42sek
• Avenger 15min/ 17min 15sek