A: In 15min
Bench press, find 5rep max of today
+
E3M for 12min
4 deload set@85-90%

B: E3M for 9min
Strict pull ups xMax
Shoulder press x8-12

C:”Disco Fredag”
Tabata 20sec on/10sec off
db biceps curls,
banded triceps extensions,
situps
Alternate exercise for a total of 24rounds

3 rounds

1 min max reps DU / SU
1 min max reps of air squat
1 min max reps abmat sit ups

"Perfect Bar" (Teams of 3)
For Time (30 Minute Cap):
120 Deadlifts, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
60 Push Jerks, 600 Meter Run

5,000 Meter Bike Erg

60 Push Jerks, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
120 Deadlifts, 600 Meter Run

• 600 Meter Runs: 3 x 200 Meter Relays
• 1st Half Barbell: 155/105
• 2nd Half Barbell: 135/95

Kilos:
1st Bar: 70/48
2nd Bar: 61/43

Optional Accessory
STRENGTH

2-3 rounds, rest as needed:

1) 5+5 Lying Shoulder Circles video
2) 1-2 Skin the Cat video

RPE 3

• @75%
• 10cm lift off, then 1sec pause and explosive pull.
• Deadstop lifts, NO TNG!!!
• 2-4min Rest

45 min, peruskestävyyden ylärajalla + VK alarajalla

Ski/Bike/Row

Toes To Bar

A. (15min.)
45s.: Row/Ab - Spider lunge + twist (alt.)
45s.: Row/Ab - Up & down dog
45s.: Row/Ab - Hollow + Arch (extension)

2 rds:
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 OHS
5-8 Press behind the neck

Mobility:
- Couch stretch
- Pigeon stretch
- Hamstring stretch
- Thoracic w/ ball+barbell

Mobility WOD kehittää liikkuvuutta ja toimii erinomaisena kehonhuoltotuntina.

Tänään keskitytään kehon niveliin. Teemme kuminaha avusteisesti niveliä mobilisoivia liikeitä.

Kyykky 6x6x60%
-joka sarjan välissä hypyt x3

SitUps 5x10

Läpiveto 5x20