Työntö räkistä nousu 85%

Tempaus riipusta raakana+valakyykky+tempaus lattiasta

6-8

Heavy Single
85% of Heavy Single
90% of Heavy Single

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Metcon/*Metcon-comp(16)
4rds
400m run
25 step ups/*box jumps

gym goat(6)

Finisher
2 min samson stretch
50 oblique crunch per

10 rounds with partner
partner 1 does one round, partner two rests

250m row
10 burpee over the rower
50 DU

-both do 5 rounds.
-cap 30 min

Yläraajat ja torso

7RFT:
9 CJ 60/42,5kg 0-39 vee, 40+ 50/35kg
15 T2B
21 Calorie Row
Rest 2:00 between rounds

+olkapään mobilia!!

AMRAP 8

3 clean&jerks 70/47,5kg, (max weight is 60% 1rm)
3 bar over burpees
6 clean&jerks 70/47,5kg
6 bar ovar burpees
9......
9.....
12.....
12......

A:
E2M for 12min
1: 3/3 TGU
2: 15 Weighted hip extensions in GHD
B:
Partner WOD
20 min amrap:
80 DU
60 Wall Balls
40 Burpees
20 TTB
1 jobbar åt gången
C:-

Liikkuvuusharjoittelua.