3x2 v2
2x5 v2

EMOM 15 ( Work 0:40 / Rest 0:20 )

1 min : KB High Pulls
2 min : Push-Ups
3 min : Sit-Ups

Tavoitteen mukainen matka

Juokse se tänään 3-8 sekuntia hitaampaa kierrosvauhtia.
Alkulämmittely : kävely 400m + hölkkää 600-800m + venyttelyt.
Loppuverkka 400 - 800m

-clean pull + hang power clean
~80%-90% of todays heavy complex

scapula mobilization

weighted slow eccentric pull up 6x1, 8sec down

hunTD WOD 1

For time:
5-4-3-2-1 shuttle run (30m)
50-40-30-20-10 one arm DB snatches @17.5/12.5kg

T.C.: 18'

10min Row
3min Rest
10min Ski
3min Rest
10min AB
Score: calories

Handstand hold – Accumulate 2:30-5:00 on your hands*

• Give yourself no more than 10 minutes to accumulate this time. You might want to try for a max handstand hold to start.

Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

Back squat 4-4-2-2

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 3 Tempausta

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TEMPAUS

Tekniikkaharjoitus

Muscle snatch,
5 x 3 (kevyt).
Nosta 1:30min välein

Snatch balance,
5 x 3 (kevyt).
Nosta 1:30min välein

3-Asennon tempaus (taskulta, polvelta, polven alta),
5 x (1+1+1). Kevyt.
Nosta 1:30min välein

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RINNALLEVETO & TYÖNTÖ

Hitaat rivevedot,
5 x 3 (kevyt/keskiraskas)
Nosta 1:30min välein

Tall clean,
5 x 3 (kevyt)
Nosta 1:30min välein

Saksiin työntö niskan takaa,
5 x 3 (kevyt)
Nosta 1:30min välein

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BONUS

8 x 2:30min töitä /:50s lepo. Vuorottele A ja B osioiden välillä siten, että kumpikin tulee yhteensä 8 kertaa.

A)
Vapaavalintainen ergometri

B)
10 Rengassoutua
10 Etunojapunnerrusta
8 Kahvakuulaheilautusta
8 Thrusteria kahdella käsipainolla

Kevyet/keskiraskaat painot. Tasainen suorite alusta loppuun ilman ylilyöntejä.

Regionals 2017 – Event 3

For time

30m Single-arm DB overhead walking lunge @ 35/25kg
100 double-unders
50 Wall balls @ 14/9kg
10 Rope climbs
50 Wall balls @ 14/9kg
100 double-unders
30m Single-arm DB overhead walking lunge @ 35/25kg

Time cap. 20:00

Overview. An old Regionals workout (the good old days). Top times were < 12:00 (fastest < 10:30) in 2017. Lots of high tension movements with the lunges, heavy wall balls and rope climbs.
Strategy. For training purposes, aim to split the lunges into 2 (more if needed) sets so you’ll do some distance on each arm both at start and end. Double-unders either unbroken set (just continue if you trip), or break tactically into 2-3 sets.
The wall balls (and the rope climb) will be the crux of this workout. Reps on the heavy ball add up fast, so plan to break them up (e.g. 30-10-10, 25-15-10, 14+12+10+8+6, 5 x 10) so you have juice left for the way back. Aim to keep a steady pace on the rope (e.g. every 10, 15 or 20 seconds) to chip through them.
You might need to break the wall balls more on the way back but work hard to not let the rests between sets stretch out too long. Stay focused on the DUs and especially on the final lunges.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up a 50’/15m lane for lunges if possible, otherwise 25’/7.62m is fine. If you have LOTS of space, you can set the lunges on a single 100’/30m lane.
Debrief.
– How was your pacing through the workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?