Pari / Tiimiwodi
10 min amrap
800 m run (yhdessä)
40 Burpee Box Over
+ Max Rep Deadlift @100/70
3 min rest
10 min Amrap
800 m run (yhdessä)
30 Burpee Box Over
+ Max Rep Front Squat @70/45
3 min rest
10 Min Amrap
800 m run (yhdessä)
20 Burpee Box Over
+ max rep Cluster @50/35
2 Kierrosta 5 Min Burpees 5 Min Amrap 12 Air Squat 9 Sit Up 6 Push Up 5 Min Erg 5 Min Amrap 60 m Object Carry (Bear Hug or Farmer) + 10 Push Press @45/30
Teams Of 3 Buy In Row/Ski 2250m/1800m (Assault = 5400/4500m) 300 Kb Swing 240 Partner Wallball 9/6 180 Weighted Partner Sit up 9/6 120 H5Burpee Buy Out Row / Ski 2250/1800 (Assault 8000/6000) *KB Swing = 1 Works 2 Rests *Partner Wallball 2 Works 1 rests *Sit Up 2 Works 1 Rests (Wallball ojennus toiselle)…
Parimetcon 4 Kierrosta molemmille 14 Kb Snatch @24/16 7 Double Kb Hang C&J @2×20/2×12 4 kierrosta molemmille 10 T2B 5 Push Up 4 Kierrosta Molemmille 8 Pull Up / Ring Row 4 Deadlift @80/60 4 Kierrosta Molemmille 6 Burpee Box Over 3 Hspu 4 Kierrosta Molemmille 30 Du / 60 Su 3 SandBag Over Shoulder…
Clean 10×2 – OTM 10-9-8-7-6-5-4-3-2-1 Front Squat (Tanko maasta) Bar over – Burpee
15 min Find Heavy Squat Clean ¨Death By Squat Clean¨ 1 min = 1 Squat Clean 2 min = 2 Squat Clean 3 Min = 3 Squat Clean jne… Kunnes et saa toistoja tehtyjä minuutin aikana RX = 60/40
Deadlifts + Rowing 5 X 1:30 On + 3:00 Off 12 Deadlift @100/75 + Max Cal Row Thrusters + Rowing 5 X 1:30 On + 3:00 Off 8 Thrusters @50/35 + Max Cal Row *Tavoite N = 10-15 M = 15-24 *Voi tehdä esim pareittain tai kolmen ryhmissä *Tankoon sellainen paino joka on keksiraskas, mutta…