otsikon mukaan

20min amrap:

1-2-3-4-5-......

• bulgarian split squat vas.
• bulgarian split squat oik.
• hyvää huomenta
• goblet-kyykky
• 1-jalan maastaveto vas.
• 1-jalan maastaveto oik.

Käytä kahvakuulaa, käsipainoa tai muuta saatavilla olevaa painoa. Paino kommenttiin.

AMRAP in 16 minutes
11 Pull-Ups
2 Deadlifts @90% of your 1RM
10 Handstand Push-Ups

5 Rounds For Time
9 Overhead Squats @40/30kg
1 Legless Rope Climb
15 USA Swing @24/16kg

TC: 16'

Ring dip 4x8
One arm thruster 4x10/10

Rowing intervals:

9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.

Back squat
1x 12
3x 6

15min workout
22-18-14-10-6-2
Straight leg deadlift
Weighted Box step
Rest of time ski/row/assault

4x
New start every 8th minute

Alt A and B

A) 20/15 Cal Echo Bike
300m Run
20/15 Cal. Row
10 Burpees

B) 20/15 Cal BikeErg
300m Run
20/15 Cal. SkiErg
14 DB Snatches

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at time.

AMRAP 10
10 Power Snatches 35/25kg
25 Double Unders