Kaikki halukkaat Hyvinkään urheilukentälle juoksemaan cooper. Lähtö klo 19.

3 rounds for time

400 m run
21 plate burpees

Or

Sumo deadlift

3 x 5

“Heavy Metal”

AMRAP 12':

10 Strict Presses 40/30

25 Double Unders

10 Strict Pull-ups

25 Double Unders

5Rds:
Run 200
20 KB Swings (52/36)
10 med ball SCS (50/25)

DB Bench Press:
60 reps
* same weight throughout

Partner WOD
For time
15 cal row
30 FS 50/35kg
15 cal row
24 FS
15 cal row
18 FS
15 cal row
24 C&J 60/40kg
15 cal row
18 C&J
15 cal row
12 C&J
15 cal row
18 Clean 70/45kg
15 cal row
14 Clean
15 cal row
10 Clean
15 cal row
Split reps on FS, C&J & clean. Take turns on the rowing 5 times each.

5 x 5 rep

Feet Back
Stringing together toes to bar is dependent upon momentum and rhythm. After finishing the rep, drive the feet back into the arch position to create some stretch in the hip flexors and core. This will create tension which you can then take advantage of when coming back up for the next rep. Moving the feet quickly will also make the reps quicker and reduce your time on the bar.

• 6 Sets of:
Handstand Walks with obstacle 15 m o Handstand Walks 15 m
Inserisci degli ostacoli lungo il percorso se lo ritieni opportuno come ad esempio dei bumper dove
salirci e passarci sopra ecc.
Rest as need each sets.

A: Front squat 3x3 @ heavy weight

B: Speed back squats 8x3 @ light weight, focus speed + form

C: 9min emom
1: 15m DB lunge walk
2: 15m hsw/ bear walk
3: 1-5 B-mu/ hip 2 bar pull ups