For time:
• 100 AbMat Sit-ups
• 100 Jumping Lunges
• 100 Row calories
• 100 Wall Balls 20/14#
Partition reps as desired. Goal: 17 min.

Week 13/16: Inverted Juggernaut Method
Deadlift
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM

Tutustumassa Woiman uuteen saliin, kun aiempi sali lopetti toimintansa, jossa olen käynyt aiemmin. Wod connect myös uusi sovellus sen myötä.

Treeneistä ollut hetki taukoa, mut tälläsiin tuloksiin päästiin tänään:

Backsquat 5*3
35, 45, 55kg

12min amrap

3-6-9-12-15....
Abmat sit ups
Kahvakuulaheilautus 12kg
Wallball 4kg pallol

Pääsin kierrokseen 18, mut wall ballist jäi 2 vajaaksi, eli 5+52

Every 10 min x 4
30 sit ups
20 push ups
60 m double DB suitcase walking lunges 15/10 kg
40 cal row, ski or bike or 800 m run

For time :

1-10 Deadlift 70/50kg
10-1 Wallball Shots 20/14p

TC 9

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

Air bike 50-40-30-20-10 kcal
Db snatch 15 kg. 50-40-30-20-10
Burpees 50-40-30-20-10

Week 13/16: Inverted Juggernaut Method
Shoulder Press
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NY1RM

32 min vaihtelevalla intervallilla.

400m Jog
500m Row
+
10/side Xiao Pengs
2 Scapular swimmers (prone position)
30-second hang from a bar w/ ribs locked down
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
10 Pike T-extensions
+
Build to workout weight for all DB movements
* practise 1-2 rope climbs and 2 sets of toes-to-bars between DB work
+
Once through
20/15 (cal) Row
6 DB Shoulder to overheads @ 2 x 22.5/15kg
6 Toes-to-bars
6 DB Squats @ 2 x 22.5/15kg
200m Run
3 DB Devil’s presses @ 2 x 22.5/15kg
1 Rope climb
6 DB Box step overs, 20″ @ 2 x 22.5/15kg