Strict Pull-up
4 x 3 / every 3 min
Metcon
4 x 3 min on / 3 min off (24 min)
RX
A)
Buy in
15/12 Cal Echo bike
12 box jumps
in the remaining time: max reps RMU / BMU
B)
Buy in
15/12 Cal Row
12 erg over burpees
in the remaining time: max reps T2B
Scaled
A)
Buy in
13/10 Cal Echo bike
12 wall ball 14/10 lbs
in the remaining time: max reps C2B/ Pull Ups / Jumping Pull Ups
B)
Buy in
13/10 Cal Row
12 erg over burpees
in the remaining time: max reps knee raises
Jyystö 181022
AMRAPS:
6 min work – 1min rest x 6
A)
9/6cal row
6+6 box step up
6+6 single leg v-up's
B)
9/6cal bike (echo, c2,xebex)
6 kb hang snatch R 16/12/8kg
6 wallball 9/6kg
6 kb hang snatch L
C)
40 Du/60 Su
6+6 db hang c&j 15/10kg
6 burpee
*Sykkeet luokkaa 70-85%, pyri löytämään vauhti jolla pystyt liikkumaan ja liikuttamaan taloudellisesti työskentely ajan. (Huom! ei siis polviin nojailua)
