Ma 1.2.2016
| BS to heavy 5 + 3×5@-20%hvy |
| Walking barbell lunges 3×8/jalka |
| Around the world min 5×2 |
| Roll to candlestick |
| BS to heavy 5 + 3×5@-20%hvy |
| Walking barbell lunges 3×8/jalka |
| Around the world min 5×2 |
| Roll to candlestick |
| Front roll, Handstand to FR |
| Roll to candlestick |
| Muscle Up |
| Rest and mobilize tai rästi. |
| Sumo DL 5×5 |
| Strict Pull Up 5×5, weighted if possible, chin up grip if necessary |
| 1 x max time iso hold |
| Tiptoe high pull+ drop, OHS techn. WU |
| 1 High hang Clean+ 1 Hang Clean+ 1 Clean+ 1 Jerk @50-70% 6 rds E3M |
| BXJ explosive max height 5×2 |
| AMRAP 8 |
| 10 Pull-ups |
| 50 DU’s |
| Tiptoe high pull+ drop, Hip Snatch WU |
| 2 Snatch + 1 Pause Overhead Squat @50-70% 6 rds E3M |
| 4 Mid-Hang Snatch @50-70% 3 rds E3M |
| Front roll, Handstand to FR |
Rest and mobilize tai rästi.
| 8 rounds of |
| 20 Air Squat |
| 10 Push-ups |
| 20 BXJ |
| 10 Ring Row |
| 20 Burpees |
| BS to heavy 3 + 3×3@-10%hvy |
| Walking barbell lunges 3×8/jalka |
| GHD sit ups min 3×8 |
| GHD back extensions min 3×8 |
| Front roll, Handstand to FR |
Yllätys-WOD eli
3x 500m tai 2:15min soutu kierrosten väliin mobbailua, max 20min yhteensä
sitten
”Karhu reidet”
10 x takakyykky 100/60kg
50 x etuheilautus 32/24kg
20 x etukyykky 80/40kg
40 x boksihyppy 50cm
30 x ohs 60/30kg
30 x ttb
20min time limit.
Etuheilautuksessa silmät näkyvät kuulan alta.
Boksihypyssä molemmat jalat oltava boksin päällä
Taistelija vaihtaa itse raudat wodin aikana.
Tämä oli CrossFit SM-kisojen finaalina Porissa 2012, painot pyöristetty paunoista kiloiksi.
Rest and mobilize tai rästi.
| Sumo DL 3×8 |
| Strict Pull Up 5×5, weighted if possible, chin up grip if necessary |
| 1 x max time iso hold |
| rest of the hour |
| 2 Roll to candlestick |
| 20 DU’s |
| Tiptoe high pull+ drop, OHS techn. WU |
| Power Clean + Power Jerk – 2(1+1) x 4 |
| Power Clean + Clean + Jerk – 1+1+1 x 4 |
| For time 5 rounds of |
| 8 Burpee |
| 8 KBS heavy |
| Tiptoe high pull+ drop, Hip Snatch WU | |
| High hang Snatch+ Hang Snatch+ Snatch x5 @50-70% E3M | |
| Split Jerk techn. @kevyt | |
| Roll to candlestick |
Rest and mobilize tai rästi.
| EMOM 8 |
| 7 Wall Ball+ 5 T2B |
| 4 rounds @75% |
| 500m row |
| 3 Clean+ Power Jerk |
| Complete |
| 200 DU’s |
| 100 Abmat sit ups |
| BS to heavy 4 + 3×4@-15%hvy |
| Walking barbell lunges, front rack 3×8/jalka |
| Hollow ’n Arch double Tabata |
| Roll to candlestick |
| Front roll, Handstand to FR |
| Roll to candlestick |
| Muscle Up |
Rest and mobilize tai rästi.
| Sumo DL 5×5 |
| Strict Pull Up 5×5, weighted if possible, chin up grip if necessary |
| 1 x max time iso hold |
| Front roll, Handstand to FR |