Ensi viikko 7.-13.3.2022

Ma

a) Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35/25#) AMRAP:
10 DB Deficit Push-ups
10 DB Squats
– Use two DBs

b) skill work

On a 8:00 Clock:
Practice Single-Arm DB Over- head Squats

Ti

Partner Cameron

AMRAP 20:

• 50 Synchro Walking Lunge Steps
• 25 Chest-to-Bar Pull-ups
• 50 Box Jumps (24/20”)
• 25 Double unders
• 50 Hip Extensions
• 25 Ring Dips
• 50 Knees-to-Elbows
• 25 Partner Wall Ball Tosses (20/14#)
• 50 Synchro Sit-ups
• 5 Rope Climbs (10-ft.)

– With a partner. Partners alternate work and rest, except when the movement is synchronozed.

Ke

Partner workout

For Time:

• 200 Box Step-ups (24/20”)
• 150 KB Swings (53/35#)

– Partner holds KB in front rack position while other partner works on step-ups.
– Partner seated L Hold while other partner works on KB swings.

To

Lepo

• klo 19.15 MPF-wod

Pe

a) For load

• 6x 2 power clean

b) 3 sets

• 10 ghd superman kb row
• 30 russian twist (20/14#)

c) 3 sets

• 15 bent over t-raises
• 15 bent over y-raises
• 15 standing snow angels

La

Open 22.3

Su

Lepo