Pariakrobatia

1a) Banded Facepull-aparts: 3 x 15. No rest.
- slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.

Back Squat
Front Squat

Wall Ball

Back Squat 5-5-5

WallBall Tabata

For time:
100 DB Renegade Rows @22,5/15kg (left + right = 2 reps)
75 Push-ups
50 Burpees

Time cap: 18 mins

Mixed Angie
100 pull ups
100 push ups
100 sit ups
100 Air squats

Split as Desired. You can move btw. movements as you like.
TC 15

Salin ohjelmoinnissa. WODEILLE!!!!!!!!!!!!!!!!!!!!!!!!! pitääkö erikseen mainita punnerruksista ja ilmakyykyistä?

3 sets of 10

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
10rds
5 wallballs
5 ring row/pull ups-challenge-c2b
5 rkbs 53/35-challenge-70/53
100m run

Opt(12)
1600m walk/run
4x2 bk squat-tempo 3-2-3-1
5x5 ghdsu
3x3 front squat

Finisher
50 alt leg raise
1:00 ham stretch

Rowing

3 x max time 1450-1400 / 1150-1100 Cal/h

Rest 3 min btw sets.

Tulos on yhteenlaskettu soutuaika.

Banded Pull-through: 4 x 25. Rest 60s.
- sumo stance

AMRAP 12'
3 Rope Climbs
10 Toes-to-Bars
20 OH Lunges @20/15 kg