Category: Yleinen

HP Clean
3-3-3-2-2-2

“Mary”

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

3 Rounds of:

40 Back Squat 50/35kg
15 Ring Dip

Deadlift
5-5-4-3-2-2

2 min AMRAP of:

run 200m
Push-press max rep 70/50kg
Double-unders max rep
rest 1 min,
repeat 3 times

Open Gym

Do a WOD from past week

Epke Zonderland: First gymnast to perform three consecutive flight elements on the ‘horizontal bar’.

For time:

Row 1K
150 Double Unders
20m Sprint
30 Walking Lunges
20m sprint
20 Hang Power Snatch 35/25kg
10 WallBall 2 for 1’s 20/14lbs

Shoulder Press
4-4-4
Push Press
3-3-3

“The Chief”

Max rounds in 3 minutes of:
60/42,5 Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

5 min amrap of:

10 knees 2 elbows
15 thruster 20/15

5 min rest

5 min amrap of:

10 Burpee
15 Med ball squat clean 20/14

Pull-up progress

7 Rounds:

7 Sumo Deadlift HP 32/24kg
7 Box jump 60/50cm

Squat Clean
5-5-5

On the minute for 10 minutes:
3 Squat Clean 75% 1rm

Tabata
Back extension
Sit-up