OPEN workout 19.4
For Total Time
3 Rounds of:
10 Snatches (43/29 kg)
12 Bar-Facing Burpees
3 minutes Rest
Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
Time cap: 12 minutes
Power clean 5-3-3-1-1-1 reps
Flight Simulator
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Järgmine sõudeklass toimub 1o. veebruaril kell 18.00. Klassis osalemise eelduseks eelnev vähemalt ühe Basic Rowing klassi läbimine
Laupäevadel algavad klassid jälle kell 11.00 ja 12.00
Complete as many rounds as possible in 12 minutes of:
30 GHD Floor Sit Ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 15 kg dumbbell
♂ 22,5 kg dumbbell
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (9/6 kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (L/M)
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest
last time performed 20.10.20
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 15 kg dumbbells ♂ 22,5 kg dumbbells
Overhead Squat
3-3-3-3-3
30 Handstand Push Ups ADV: Strict
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
7 Rounds for Time
7 Strict Ring Dips
7 Strict Pull Ups ADV: Strict C2B
Half of Andi
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats
♀ 20 kg ♂ 30 kg