A. Weighted pull-up
4×5

B. For time:
400m run
21 thrusters
400m run
15 thrusters
400m run
9 thrusters
-35/25kg

A. Squat snatch
Every 90s x 10 sets
1 rep 90-100%

B. Back squat
Build to a heavy 3 @ RPE 9/10
+3×3 85-90%

Wodliiga toukokuu ”Legs Miserables”

0-15min (yhteensä 4 intervallia)

3 min töitä 1 min lepo

30 Askelkyykkyä tango etu räkissä 25/35kg (yhteensä)
30 hyppyä tangon yli (sunkrona)
Maksimi toistot valakyykky 25/35kg (synkrona)

Kunnes 60 valakyykyä on kasassa

WOD:
5x 3:00 on, 1:00 off:
400m run
10 ring dips
Max reps wall balls in time remaining

A. Weighted pull-up
3×5

B. With partner for 12 minutes of:
12/9 cal row
12 box step over 2×22,5/15kg

A. Squat clean & jerk
Every 90s x 10 sets
1 rep 85-95%

B. Back squat
Build to a heavy 3 @ RPE 8/10
*then 3×5 85-90%

MegaWOD

AMRAP 60:
1600m run
20 box jumps 50cm
20 push presses 20/15kg
20 abmat sit-up
20 wall balls
800m run
20 kettlebell swings 16/12kg
20 burpees
20 jumping pull-ups
20 steps walking lunge