"Omatoiminen WOD"

A.
Row 3-5min.

2 rds:
6 Wb
6 SDHP
6 Box jump
6 Push press

Mobility...
- Hips
- Hamstrings
- Shoulders

B.
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (35/25)
20 Box Jumps (24/20)
20 Push Presses (35/25)
20/14 Calorie Row

Kevyt hölkyttely ulkona 15-20 minuuttia + 20-30 minuuttia palauttavat venyttelyt.
Suosittelen myös saunomaan illalla ja ottamaan perään hyvät yöunet!

“Diane” 21-15-9 rep rounds for time:

Deadlift 225lbs/155lbs
HSPU

Muscleup progressions

• 10-10-10-10 of:
BB Shoulder Press
90-95% of last week 10 @ 9 RPE 10-10-10-10 reps

10 Power Snatches (50/35)
20 Box Jump Overs
30 Wallballs (20/14)

Warm up(0:00-10:00)
1:00 min casual jing jangs
10 warrior squats
then

5 air squats
10 knuckle drags

5 air squats
10 active samson

5 air squats
10 active spiderman

Mobility(10:00-15:00)
Couch stretch-1:00 min per
Pigeon-1:00 min per

Skills/Teach(15:00-25:00)
Burpees-
Chest touch floor
Prep:
4 active spiderman
4 frog jumps
2 push ups
2 burpees

Abmat sit up
Full range of motion
Hands touch by ears and toes for rep

Air squat-
Chest up
Full range of motion

Run through(25:00-30:00)
2 burpees
3 sit ups
4 air squats

Metcon(20)
“Stocking Stuffer”

4 Rounds:

15 Burpees

20 Sit-ups

25 Air Squats

Opt(12)
5x5 ghdsu
5x5 back extension
3x6 db strict press w/tri kb
5x100m shuttle run-rest=work

Finisher
15 big arm circles forward
15 big arm circles backwards
30 sec side plank per
60 rtw
1 min quad stretch per

Sumo deadlift 5 RM, then 3x5 rep @ 90%

• 3 Round of:
Toes to Bar 15 reps
GHD Hip Exstensions 20 reps

Strength: 20 mins to perform
1A: pull up programme (add one rep into first collum)
1B: reaming time
3rm Deadlift - Athlete
5rm Deadlift- intermediate
5x10 Deadlift - beginner

Wod: 6RFT
50 DUs
10 STOH@60/40

Wod: this should be a fast paced Wod, try to go unbroken each round and Remember to relax your shoulders on the DUs or you will pay for it in the STOH.