10.3.2015
5x Push Jerk + Split Jerk
7min AMRAP:
12 Front Rack Weighted Stepup
12 Pullup
5x Push Jerk + Split Jerk
7min AMRAP:
12 Front Rack Weighted Stepup
12 Pullup
Every 10 Min X 4 1200 m Run + max rounds Cindy 1200/1000 m row / Ski / 5-6min erg + 150 Meter Object Carry + Max Rep DU´s
Open 19.1 15 Min Amrap 19 Wallball 19 Cal Row M 9kg N 6kg
Parin kanssa FOR TIME Cash in 100 Air Squat Then…. 30 Rounds (15 per person) 2 heavy clean 4 bar over burpee 6 (heavy) wallball Buy Out 100/70 Cal Erg 40 Min Cap
You Go I Go 42 – 30 – 18 Fatbar Deadlift @88/68 Hspu *Skaalaa Hr Push Up 42 – 30 – 18 SandBag Over Shoulder @50/35 Burpee Over Sandbag 42 – 30 – 18 Dual Kb Thruster @2×20 / 2×12 Pull Up / Ring Row 35 Min Cap
45min easy work 1000 m Row/Ski 1500m Assault 4-5min bike 30 Air Squat tai 10+10 Pistol 20 Sit up 10 Burpee
MAANANTAI Hang Power Snatch + Snatch 4×1+1 10min AMRAP: 5 Thruster 5 Shoulder to Overhead 5 Front Squat -jos paino menee maahan kesken kierroksen, suorita 10 burpee. TIISTAI 15min OTM 1: 3-5 (Weighted) Pushup 2: 10 Weighted Situp 3: 3-5 Weighted Pullup 5x 1min ON, 1min OFF (10min) 1: Max reps KB Swing 2: Max…