”Nancy”
5 rounds:
400 m run
15 overhead squat 95/65lbs or 42.5/30kg
”Nancy”
5 rounds:
400 m run
15 overhead squat 95/65lbs or 42.5/30kg
12min Emom
Front Squat x8
C2B/pull up 6-12
handstand 20-40s
rest
21-15-9
push press
box jump
Every 80s 9rnds
Power clean x3
4rnds for time
Deadlift 12, 10, 8, 6
push up 12, 10, 8, 6
Ring row 12, 10, 8, 6
Lepo/rästi/mobility/open doors
Open doors 12.00-16.00
Open/rästi 16.00-17.00
Mobility/open 17.00-18.00
Advanced/open 18.00-19.00
Vesitornilla portaat
Strength
thruster 5×5
For Time
Thruster x20
Power snatch x15
Power C&J x10
squat snatch x5
Lepo&Mobiliy
Mobbailut 7.30&18.30
WOD
10rnds for time
run 150m
kb snatch x20
t2b x10
12min Emom
Front Squat x8
sit up x15-20
HSPU 5-10
rest
3rnds for time
air squat x50
DU x100
Every 90s 8rnds
Power clean x5
3rnds for quality
strict pull up 6-12
DB/KB shoulder press 8+8
hollow position 30s-60s