WodLiiga

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

3 sarjaa
12-15 toistoa 1sek. pysäytyksellä
Lepää kierrosten välissä n. 1min

A:
Find a heavy squat snatch single

B:
Muscle clean + press + push press 5x2+1+1 @easy weight

🌼🍀🌼🌷🌼☘️🌼

A,
Back squat week 3
1x5 @75% of Training max +10kg
1x3 @85%
1x1+amrap @95%

B,
1x20 reps
Hip trust

C,
Glute ham raises x 2 max reps
Rest as needed btw sets

D,
3 rounds for quality
Sled drag 30m
Rest 1 min
Hard effort !!

E,
Each for time
6x400m run
Rest as needed
RPE8/10
Goal : strong and consistent pace , 5-10sec of one another

F,
Every 1 min for 10 mins
Odd : 12 GHD sit ups
Even: 7 Dball ground to over shoulder @50/30

EMOM 12:
15/12cal Row
8-10 Burpees
8-10 T2B
8-10 Box Jump 60/50cm

5x6 Strict Pull-ups
- Rest 1:30 btw sets

EMOM x 6 MINUTES
MIN 1 - :45 Max Alt. V-Ups
MIN 2 - :45 Plank Hold

For time :

10-20-30 Thrusters 42,5/30kg
15-25-35 Bar Facing Burpees

TC 15

• Lets try to hold on some bigger sets of thrusters today. We can aim for 1-2 sets in the first round, 1-2 sets in the second round, and 1-3 sets in the last round.

• use the burpees as your pacer. We can move at a speed that allows us to stick to our strategy on the barbell.