XT. Lambertseter

Superfun partner workout today🏃‍♀️🤸🏼‍♀️🏋️‍♀️

Partner Clean Ladder:
6 Rounds for time
400 m Run
15 Handstand Push ups
R1: 20 Cleans 50/35 kg
R2: 16 Cleans 60/40 kg
R3: 12 Cleans 70/47 kg
R4: 8 Cleans 80/55 kg
R5: 4 Cleans 90/60 kg
R6: 2 Cleans 100/65 kg

Cap 35 min

If done before Cap, Keep building to a heavy Clean for the day

God uke alle sammen 🌞💪🏼

WOD
E8 min for 32 min:
6 min Amrap
40/30 Cal Row
–
5 Uunbroken Complex:
4 m Double DB Farmers Carry Walking Lunge
3 Double DB Deadlift
2 Double DB Hang Squat Cleans
–
Max rep Burpee Box Jump Overs 24/20 inch
DB Weight: 2*22.5/15 kg

Uke to i OLY blokka og i dag er det Sn**ch på PRE WOD, noe som betyr at du gjør den på egenhånd før økta🏋🏽‍♂️

Pre WOD:
Sn**ch
E90secx4 (6 min)
2 High Hang Squat Sn**ch
1 Hang Squat Sn**ch
-rest 2 min
E75secx4 (5 min)
1 High Hang Squat Sn**ch
1 Hang Squat Sn**ch
-Rest 2 min
EMOM 4
1 Hang Squat Sn**ch
Start at 65% and try to increase the weight each set

-

WOD:
2 Rounds:
A1, 5 min Amrap:
Buy in: 500/450 m Row
4 RA DB Devil Press 1*22.5/15 kg
4 RA DB Thrusters 1*22.5/15 kg
4 LA DB Devil Press 1*22.5/15 kg
4 LA DB Thrusters 1*22.5/15 kg

Rest 2 min between amraps

A2, 5 min Amrap:
Buy in: 10 Burpee Shuttle Run (2*7.5m)
5 m Handstand Walk
6 Line Facing Burpees
Rest 2 min between amraps