Treeni 2
3 rounds
1 min cardio (add speed)
10 scapula rolls
5 ring row (vastaotteellla)
:20 Hollow Rocks
5 push ups
10 cossack squats
5 air squats

Metcon (Cindy) (jos haluat keventää tällä viikolla kunnolla, niin tee tämä parijumppana)
20 min AMRAP
5 pull ups
10 push ups
15 air squats

Accessory /yksi liike ensin 2 sarjaa
2x15 Double db RDL (toe up, laita 5-10kg levypaino päkiöiden alle)
2x15+15 half kneeling db press @5-7.5kg or 10-12.5kg
2x30 weighted russian twits with medball + 8-12 knee tucks
rest as needed

AMRAP 20:
2-4-6-8-10, etc.
Calorie ergo
Burpees
– Continue adding 2 reps to each set until the 20:00 clock is up.

1. Ring pull up 10 / Rmu 2-5
2. KB swings 12 -15 32/24kg
3. Dip 6-8 rengas/nojikset
4. Front rack Lunges 12 50/35kg
5. T2B 12-15
6. Tuck up/ REST
7. 1 round CINDY
8. DT 6-5-4 60/45 kg
9. Hs walk/ Shoulder taps
10. REST

1) Shoulder press 5x5x70%
2) Negative HSPU 4x2(10s down)

2) “how to handstand”
3 rounds for quality
20 s free handstand / HS against the wall
20 m HS-walk
10 HS bounces
20 Hollow rocks

WOD: 25-20-15-10-5
EASY: 20-16-12-8-4
Wall balls & sit ups

Push manageable sets and keep your breaks short.
TC: 8min

Emom 48/ 45s liikettä

1) Kone
2) Lonkat+ R-ranka
3) Kone
4) Joogapunnerrus tai karhu+kobra
5) Viivahölkkä burpeella
6) Lepo

🎄🎀🎁🎄🎀🎁🎄🎀🎁

Every 2:00 for 10 sets:
1 front squat
– Rest for the remaining time in the 2:00 clock.
– Use at least 60% of your best front squat and
Increase load across as many sets as possible.

For time with a partner ( you go , I go )
10 rope climb
20 Partner Deadlift @160/120kg
30 HSPU kipping
40 Bar Facing Burpee
50 Box Jump @60/50cm
60 Alternating DB Snatch @22,5/15kg
50 Box Jump
40 Bar Facing Burpee
30 HSPU kipping
20 Deadlift
10 rope climb
Timecap: 35 min
* EMOM do 10 syncro airsquat with your partner!
Start the wod with the airsquat!