100-200 Reps of:
Banded Pushdowns
Banded Leg Curls
*Accumulate volume however you see fit

Deadlift 18-14-10-6 reps. Add weight for every set.

EMOM 15

1 min : max reps push jerk 70/50kg
2 min : max reps pistols
3 min : rest

AMRAP 12

15 WB 20/14p
30 Du´s
8 c2b

Rest 3 min

AMRAP 5

3 Bar MU
12 Push up

90 minutes

15 minutes ski/row, alternating

15 minute AMRAP

20 c2b
20 box over burpees
20m hs walk
20 hang squat clean w/ db

Koko paska pk sykkeellä. Huomioi liikeisse se että syke tulee perässä, eli pilko fiksusti.

WOD

8’ AMRAP of:

20 steps DB Walking Lunges 2x22,5/15

10 Pull Ups

Tempo Back Squat
5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

Penkki punnerrus 6x5@80-88%

Ojentajapunnerrus 5x6-10 (kp niskan takaa)

Takakyykky 5x5@75-80%

VAPU, samaanvauhtiin 6x2@Nousu max.

For time

Row 1982m
7 Push Jerk@BW
37 Toes to Bar
2 Snatch @BW

Tämä on extra jumppa OpenGym alueen avajaisten kunniaksi :)

Saa suorittaa!

Optional Accessory:

GYMNASTIC STRENGTH

3-4 rounds, rest as needed

1) 30sec Wall Sit (loaded)
2) 20-30sec GHD Supine Hold
3) 5+5 KB Windmill

RPE 3