Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod: 6x 2min
6 boxin yli burpee
6 kyykky

Core

Loppuvenyttelyt

Polvelta Panda Pull + Tempaus polvelta

3 x (1+1)x70%, 3 x (1+1)x75%, 2 x(1+1)x80%

Te Mave + Tempaus

2 x (1+1)x65%, 2 x (1+1)x67%, 2 x (1+1)x75%, 2 x (1+1)x80%

VAPU 3 x 3 x 80%

Etukyykky, stoppi alhaalla
3 x 2 x 80%

15 min AMRAP
10/8 cal bike
8 push ups
6 Wallballs 20/14
4 Power Cleans 135/95

4 min bike row or run
3 rounds
10 air squats
10 ring rows

Backsquat
E2MOM
10-8-6-4-2

• increasing in weight each time.

• warm up to 50% of 1RM

Not For Time:
40 Dumbbell Close Grip Floor Presses 25kg's
60 Banded Pull Aparts (red band)
80 Banded Push Downs (blue band)

E4MOM
15 cal assault bike moderate pace
5 BMU

TEAM OF TWO
6 ROUNDS FOR TIME OF:
(1 ROUND EACH)
PARTNER 1:
20/15 CAL ROW OR 15/10 CAL BIKE
PARTNER 2:
AMRAP
3 SQUAT CLEAN 60/40 40/25
6 SIT-UP

Juokse lenkki, tee 5x3 negatiivista leukaa ja punnerra 4x5 kertaa.

400m run or 500m row

3 rounds
10 ring rows
10 push ups
10 squats

Every 2:00 x 5
6 devil press 40/20
10/7 cal row
15 sit ups

Rest 4 mins

Every 2:00 x 5
6 burpees
10 AKBS 50/35
12 deadlifts 155/105

*finish 5 rounds of the first E2MOM before taking a 4 min rest

*4 min rest will start at 10:00

*2nd E2MOM will start at 14:00 and finish at 24:00

*if first round is not completed in 2:00 scale down to 5 devil press, 7/5 cal row 12 sit ups

*deadlift weight should be 40-45% of 1RM