Category: Yleinen

Winter War 2016 qualification

As many repetitions as possible in 8 minutes of,

10 Thruster 50kg/35kg
10 Thruster 60kg/40kg
10 Thruster 70kg/45kg
10 Thruster 80kg/50kg
…
Rest 2 minutes

As many repetitions as possible in 4 minutes of,
1 Chest to bar
1 Toes to bar

3-Position Clean (floor, below knee, above knee) + Jerk
60% – 65% – 70% – 70% – 70% – 70%

As many rounds as possible in 5 minutes of,
9 Wallball 20/14
7 Kettlebell swing 24/16
5 Target burpee

5 min Rest

As many rounds as possible in 5 minutes of,
9 Wallball 20/14
7 Kettlebell swing 24/16
5 Target burpee

For load:
15-12-9
TNG Power Cleans
Unbroken Strict Ring dips/Ring dips/Ring push-ups

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Back Squat
5-5-5-3-3
70-72,5-75-80-90%

Shoulder Press
Find heavy 3 rep

Deload Week

Double-under
Foundations

For time:
160 Double-under
16 Burpee
16 Squat Clean 90/62,5
16 Burpee
160 Double-under

Deload Week

Speed deadlift
3-3-3-3-3 @60%

As many repetitions as possible in 10 minutes of,
1-2-3-4-5-6..
Strict Pull-up
10 Wallball 20/14

Deload Week

On the minute for 20 minutes,

2 Snatch @70%

Deload Week

4 Rounds:
Row 2 min calories
2 min AMRAP of,
50 Double-under
20 Sit-up
2 min AMRAP of,
20 KB Swing 24/16
10 Burpee

Keep pace steady and easy.

Deload Week

Handstand push-up
Foundations

Partner WOD

For time:
30-24-18
Strict Handstand Push-up
Ring row

Split repetitions with a partner