Category: Yleinen

Snatch drills

Tempo Snatch
5×1 (5second snatch)

Snatch from hang pause at the hip
5×3

Snatch from the ground pause at knee and at the hip
5×2

Handstand walk
foundations

Complete as many rounds as possible in 12 minutes,
45 second handstand hold
30 second chin over bar hold
15 second L-sit hold

2 Rounds:

2 min AMRAP
9 KBSDHP 24/16
18 Double-under

30 sec rest

2 min Row for calories

30 sec rest

2 min AMRAP
9 Burpee
18 Russian KBS 24/16

30 sec rest

Pull-up Foundations

“Half Barbara”

5 Rounds:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 min between rounds

In teams of three

For time:
60 Clean & Jerk 70/50
60 Pull-ups
60 Burpee

One works at time

Tänään lauantaina mitalikahvit salilla kello 12:30-13:00. Tervetuloa!

BUDDY WOD

For time:
21-18-15-12-9
Push press 45/30
Box jump 24/20
Back squat 45/30

Find 1 rep max for today,

Snatch

Clean & Jerk

As many rounds in 10 minutes of,

5 Snatch 35/20
10 Double-under
10 Snatch 35/20
20 Double-under
15 Snatch 35/20
30 Double-under
20 Snatch 35/20
40 Double-under
25 Snatch 35/20
50 Double-under
..

Saara Laaksosen kisaraportti Winter War 2016 kisoista

WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-up

Compare your score

Front Squat 1 RM

Test Unbroken strict pull-ups