5 x 5 aika ehkä yks pankidsa

20min AMRAP:

12cal Row
8 TTB
12 DB Snatch
20m Single Arm Overhead Walking Lunge (10m+10m)

Loadings
12,5kg

Back squat 3x6, 3x4, 1x1

4 rounds for time of

• 400-m run
• 1-minute handstand hold

Partner WOD, alternate full rounds
10rft
3 Power Clean 60/40kg
5 OHS 60/40kg
7 HSPU

For plus-size beginners

Warm up 5 mins
40 jumps rope-skipping
line running 5 back and forth.
repeat.

AmRap 25 (Copy from
Miia S.)
* PB thrust both hands, 1/2 RW (=7,5 kg), 7x
* PB clean, one hand at a time, 7x/ side
* push ups, low bar, 14x

Already dying on round 3, personal best in 6 rounds.

Box Squat: 3RM. Rest 2:00
- Wide Stance, Parallel box
- Sets of 5,4,3,3,3....
- Option: 5 x 3 at moderate weights

WOD
3-4 Rounds For Quality
20 Double Kettlebell Front Rack Walking Lunges total
20 Band Resisted Russian Swing
20 Goblet Squats
Rest 2:00.

D.T. Progressio 2/6

Metcon (reps)

With partner 5 rounds (each) for time:
15 DB Deadlifts
12 DB Hang power cleans
9 DB Shoulder to overhead

M: 22,5kg DB’s
N: 15kg DB’s

Timecap: 20 minutes

A,
For time:
Row, 1000 m
Ski Erg, 250 m
30m Double Kettlebell Front Rack Walking Lunge @24/16kg
Row, 750 m
Ski Erg, 500 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 500 m
Ski Erg, 750 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 250 m
Ski Erg, 1000 m

Goal: sub 30 mins

B,
Tempo Strict Press 6-6-6, using heaviest weight per set
Tempo Goblet Squat 8-8-8, using heaviest weight per set

Tempo Strict Press- 3 secs down and 3 secs up, RPE 7/10
Tempo Goblet Squats- 3 secs down and 3 secs up, RPE 7/10

Selänojennus GHD-penkissä 15-20 toistoa
Kuppipito (15-30sek)

3 kierrosta