2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 7,5 mtr out and 7,5 mtr back.
Post-workout
1 set:
100-m left-arm KB front-rack carry
100-m right-arm KB front-rack carr
Tiimikas kell 10.00!
Open 18.1
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (15/22.5 kg)
800-m run
3 sets:
:30 left-arm dumbbell side bends
:30 rest
:30 right-arm dumbbell side bends
:30 rest
HEAD UUT AASTAT!
Box suletud, puhkame!
Aastalõpu eri kell 10:00!
Saadame aasta ära veel viimase korraliku trenniga!
4 x AMRAP 4:
3 hang power cleans (50/35 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
2 rounds for time:
50 alternating DB snatches (15/22.5 kg)
50 wall-ball shots (6/9 kg) (2.7/3 m)
Tiimikas kell 10:00!
For time:
21-15-9:
KB swings (24/32 kg)
100-100-100:
Double-unders