From 0 to 20 min max reps of:
- 50 Flutter kicks.
- 50 Leg Flex-extensions.
- 50 Russian twists.
- 50 Back extensions.
- 50 sec Plank hold.
- 50 Cross crunches.
- 50 Circles with ball (6/4 kgs).
- 50 knees to elbows/chest.

From 20 to 25 min max reps of:
- Sit ups with medball (9/6 kgs).

Jumppaillaan ulkona kelistä riippumatta. Nähdään salin edessä, muista täytellä vesipullo jo himassa!
Sali suljettu Level 1 -koulutuksen vuoksi.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps

Same as last week…just want to see that everyone is improving and able to follow the progression.

Work in pairs or small groups.
Focus on technique and speed. Use weighted vest.
Start in a seated position and quickly transfer to a high jump.
Short recovery in between jumps.

AFAP
21 - 15 - 9
- Kb Snatch (16/12Kgs).
- Deadlift (50/35Kgs).

For Time in Team of Two:
70 Hang Power Clean 50/35
20 Burpee
60 KBS 24/16
20 Burpee
50 STO 50/35
20 Burpee
40 WBS 9/6
20 Burpee
30 SDLHP 50/35
20 Burpee
20 CTB Pull-up
10 Burpee
5 Rope Climb 4,5
10 Burpee
20 CTB Pull-up
20 Burpee
30 SDLHP
20 Burpee
40 WBS
20 Burpee
50 STO
20 Burpee
60 KBS
20 Burpee
70 Hang Power Clean
40min Time Cap

Nowy Rok trzeba powitać z przytupem:

http://crossfitiota.com/bench-marks/hero-wods/

Do wyboru wybrany przez Was HERO WOD

5 rounds:

• 1min: max reps unbroken strict c2b pull-ups
• 1 min: max reps unbroken strict ring dips
• 1 min rest

6 rds
6 HSPU
12 Strict pull ups
6 OH Push ups
12 Pistols
60 sec rest

For quality:
3 Rounds:
1min max reps MU
1min max reps DU
1minPlank hold ( punnerrus asennossa / plache)
1min rest