Ojentajat taljassa/kumpparilla 3x30

Ojentajat maaten käsipainoilla 3x15-20
Vipunosto eteen levypainoilla 3x15-20
-superina

Kapea penkki 5x10x45-55%
-stopeilla
-joka sarjan jälkeen pystysoutu käsipainoilla x20

Hauiskääntö käsipainoilla 3x10-15/10-15
-vuorokäsin

Weighted Box Step-Ups ( DB´S or KB´S )

6 x 8, alternating legs. 20". AHAP

Go every 3:00

2-3rounds:

10-15 snowangel
8+8 dead bug

10 Rounds for time

2 Power clean and jerks @ 83/61kg
4 Bar-facing burpees

Time cap. 8:00

For time

50-40-30-20-10
Wall balls @ 9/6kg
(cal) BikeErg

Time cap. 16:00

Overview. Part A is a heavier variation on the theme of 10 RFT: 3 PC+J/3 bar-facing burpees. The challenge will be to ride the line without going to failure.
Part B is a steady grind that’ll challenge you to “just keep moving.” Can you go unbroken?
Strategy.
Part A – How fast can you go and still keep going? With short rounds, finding a good rhythm through each movement and transition is essential. Don’t rush, but do hurry. Use the transitions to take a breath or two to stay under control as it’ll be easy to start a bit too fast and gas out before you finish.
Part B – Two key questions: 1) Can you keep the wall balls unbroken (if not, how do you break them), and 2) how fast do you dare to bike? If you’re breaking up the wall balls, aim for negative splits (e.g. for 50, do 18-14-10-8, 25-15-10 or 30-20 or similar). Your bike pace will likely be close to your FTP20. If you are still feeling good on the round of 30 cals, you can then push the pace a bit more till the end. How close to your potential time you get will come down to your grit and ability to hold despite being uncomfortable.

Power clean and jerk → 70/47.5kg, 61/43kg, 52.5/35kg a weight you can keep moving with as singles

Käy tiimitunnilla / wodilla vaihteluksi yksinään touhuiluun
tai
ota ihan oman fiiliksen mukainen mukava yleistreeni
tai
ota huilia ja starttaile joko huomenna sunnuntaina tai ylihuomenna maanantaina uusi treenijakso.
Olo tulis olla energinen ja suht levännyt että jaksat alkaa taas painamaan hommia.

Every min for 21 min

8x3 c&j
7x2 c&j
6x1 c&j

3 Rounds @ 3/2/1 RIR (after conditioning/optional)

10-15 Barbell bicep curls*
15-25 Deficit push-ups**
10-15 Lu raises

2 wall walks
Single-arm DB oh walking lunges R (7.5 m) (15/22.5 kg)
5 burpee pull-ups
Single-arm DB od walking lunges L (7.5 m)

Scaled WOD
5 rounds for time:
2 inchworms + push-ups from the knees
Walking lunges (7.5 m)
5 burpee jumping pull-ups
Walking lunges (7.5 m)