60cal Bike/Ski
then…
10 rounds of:
10 single-DB hang squat cleans alt
30 double-unders
then…
60cal Bike/Ski

Scaled WOD
For time with a partner:
40cal Bike/Ski
then…
6 rounds of:
10 single-DB hang squat cleans alt
20 single-unders
then…
40cal Bike/Ski

4 Sets
4min Max cal Ergo
– rest 2,5 min between sets

This is a placeholder for any unannounced event

AMRAP 8

3-6-9-12-15-18...etc. KB Russian Swing 32/24kg
2-4-6-8-10-12...etc. Box Step-Ups w/KB 32/24

Deadlift

1 x 10 @ 55%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 4 @ 75%
1 x 2 @ 80%
2 x 2 @ 85%

Go Every 3:00

Maastaveto 4x4x77,5%

Etukyykky 5x5x50%
-etukyykyn maksimista
-3s stoppi

KohautusVedot (PowerPulls) 5-8x5
-nousevat kuormat
-niin raskaasti kuin ote antaa (myötäote)

Syksyn VOIMA-ohjelmoinnin kuudes kierto alkaa. Lokakuun lopulla testataan 3 toiston maksimit pääliikkeissä.

Harjoitus 2) Leuanveto

Lämmittely 8min
30sek ergo
6 lapaveto + 2sek pito
8 maljakyykky
10 punnerrus

Leuanveto, vastaote
4x2-4 + 2-4
- Klusterisarjoja. Tee ensin 2-4 toistoa valitsemallasi variaatiolla. Lepää 40 sekuntia ja tee 2-4 toistoa samalla variaatiolla. Pidä tämän jälkeen pidempi lepotauko.
- Tee nämä harjoitukset aina samalla variaatiolla (lisäpainolla, kehonpainolla tai avustetusti). Yritä lisätä toistoja treenien edetessä (toistoprogressio).

Bulgarian kyykky, koroke etujalan alla
3x8 per jalka, RPE 8
- Jos koroke ei tuo lisää liikerataa liikkeeseen, sitä ei tarvitse käyttää.
- Merkkaa tulokseen bulgarian kyykyn paino (elevated bulgarian split squat).
- Lisää painoa viime viikosta (isompi RPE)

Kapea lattiapenkkipunnerrus (tanko)
2x5-5, RPE 9-10
- Valitse vastus, jolla saisit tehtyä yhdessä sarjassa 8 toistoa loppuun saakka. Tee tällä vastuksella ensin 5 toistoa, lepää 20-30 sekuntia ja tee toiset 5 toistoa

Alaselän ojennus kierrolla
2x10-12 yhteensä
- Tue jalkapohjat seinään. Tuo kädet koukkuun hartiatasolle. Nosta ja kierrä samalla ylävartaloa kuin katsoaksesi varpaitasi.

21-18-15-12-9-6-3 reps for time of

• Front squats
• Bar-facing burpees
• *200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

HS BALANCE AND WEIGHT TRANSFER DRILLS
3 sets of:
Fingertip Shifts
- Facing the wall, keep your body tight and off the wall
- max effort, as many shifts as you can (goal 30)
- Rest as needed
————————————————————————————————————
3 sets of:
10 HS Walking Steps
- Facing the wall, keep your body tight and off the wall
- Touch your elbow or shoulder if you can
- Rest 1-2min btw sets
————————————————————————————————————
2 sets:
3-5m Lateral HS Walk facing the wall
- Rest as needed btw sets
————————————————————————————————————
2-3 sets:
5-10 Scissor Switches
- Facing the wall, keep your body tight and off the wall
- Keep your other foot off the wall, find your balance and switch legs, so that they don't touch the wall at the same time
- Rest as needed

Warm up
1 set with each machine
:40 easy
:20 moderate
:40 easy
:20 mod/fast
:40 easy
:20 fast
rest 1 min bwn machines

Metcon@60-70% effort OR 75-85% effort you choose
3-4 sets of
2000/1700m bike erg
rest 1 min

1000/850m ski or rowing
rest 2 min
800m run
rest 3 minutes

Cool down
5-10 minutes walking