Intervalli 25min

Pareittain tai ryhmissä

Pari 1 tekee cardio-laitteella (soutu jne.) 500m
Pari 2 tekee vuoroin etukyykky (levypaino) 10x + ylös työntö 10x

AMRAP 12 min

15 seated wallballs
15 weighted situps

Työntö otteella tempaus (onko niitä lähtöjä?!! Hä!)

6x2@40-60%

Tempaus taskuilta
3@75%
2@80%
1@85%
3@80%
2@85%
1@90%
1@92% x 3

Työntö veto
3@90%
3@95%
3@100 x 3

In teams of 2

100 Pull-Ups
400 Meter Farmer’s Carry (swap weights as often as needed)
100 Wall Ball (use the same ball!)
400 Meter Farmer’s Carry
100 Burpee Box Overs (50/60cm)
400 Meter Farmer’s Carry
100 Sit Ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 snatch
5 push ups
5 squats
5 inchworms

Metcon/*Rx(25)
"hero" Thursday since we are running Friday

"Michael Brennan" hero wod
5-10-15-20
burpee pull ups
wallballs 16/12-*20/14
power snatches 95/65-*135/95

@30:00 min clock

deadlift(8)
otm 8-climb to hvy

Finisher
60 dbl crunch
60 oblique crunch
30 w raise
30 cuff iso
2 min bf stretch

1a) Zottaman Curls: 3 x 8-12. Rest 30s.
1b) Tricep Kickback: 3 x 12-15. Rest 30s.

2) Standing Banded Rotations: 3 x 10 ea. Rest 60s.

voima tempaus + te - otteella raakatyöntö
1+2@50-60% x 5

Te veto + korkea te veto + tempaus

1+1+2@65 x 2
1+1+2@70 x 2
1+1+2@75 x 2
1+1+1@80 x 3
1+1+1@85 x 3
1+1+1@90 x 2

raakatyöntö + saksi, suoraan alas tiputuksesta

5 x 1+1 @ 60-75%

Pystypunnerrus 6x6
Kahvakuulasoutu vuorotahtiin 4 x max (10-20 toistoa per käsi)
Kapea Penkki 3x10-15
Hauiskääntö 100 toistoa

Rope climb tech: foot clamping drills
rope on lower pull up bar drills

15min EMOM: 1st min 1-3 legless rope climbs
2nd min 5-10 strict TTB
3rd min 6-12 ring press ups

Skill:

Beginner

rope pull ups, strict L raises or V sit lift drill, tempo knee press ups or bar

Intermediate

rope climbs or lower rep legless, lower rep strict TTB or L raises or high as poss, tempo press ups or parrallette or ring

** Advanced**

2 for 1s legless or weighted, tempo ring press ups or weighted

5rds

500m row
24 kb snatch 24/16kg
14 box jumps 30/24"