Mobility

Maastaveto 6x3x80% + 1x85% / joka sarjan välissä hypyt x3

Etuheilautus TAI hh kumpparilla 3x12-20

Vap.val. raskas vatsaliike 5x6-12 (situps, jalkojen nostot, voimapyörä...)

Ranskalainen otsalta 5x8

If Neurological and core endurance + flexibility (+KB?) are tested do:

3 Rounds For Time
700 meter Run
50 Back Extensions
50 Sit-Ups

If rowing and API are done do:

AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds

limiters: upper body- push and pull, API, squat endurance.

Blue:
AMRAP 20 min
5 HR Pushups
10 pistols
15 pullups

Orange:
3 rounds for time of:
20 push-ups
40 pull-ups
60 air squats

yellow:
4 rounds for time of:
10 jumping pull-ups
20 box push-ups
30 squats

White:
4 rounds for time of:
10 ring rows
20 wall pushups
30 squats with heel support

Darts Bajnokság tüzijátékkal
20.ai ünnepi WOD :)

Stiff legged deadlift 4x6

Mobility/ Open Gym

Recovery Sledpull Powerwalk x 800 meters with a lightweight.

Kyykky 6x3x80%

Penkki 4x6x60%

Kyykky 1x85%

Vastaote leuat 5-8x6-12

10 Rds Time, Every 3 minutes

10 TTB
Sprint (rigistä köysiin)
1 Leggless Rope
Sprint (köysistä rigiin)

kierrosajat ylös