17 cal Ski
10 t2b
5 gtoh with 2 db's 22.5kg

20min run at easy pace w/ either 10 jump squats or 10 jump tuck squats EMOM (every minute on the minute) until you complete 20min of easy running.

Workout Details: You must complete 20 minutes of running. The run pace is performed at a low intensity/conversational intensity. Targeting a heart rate not to exceed 180 minus your age. During your 20min run, you are to perform either 10 jump squats or 10 jump tuck squats EMOM. As example, start workout, run 60sec, perform squats or jumps, run until minute 2, perform squats or jumps, repeat until you complete 20min of running.

Jump Squats: Begin with feet slightly wider than shoulder width and hands behind head. Squat to quarter depth, explosively jump straight up, land fully on both feet with hips back and chest and head up. Focus on landing properly for each rep.

Jump Tuck Squats: Perform same as jump squat except tuck feet under hips while feet are off the ground.

Tämä vk on perusryhmällä kevyt/lepo eli ei ohjelmoituja treenejä. Varaa aika normaalisti WODconnectin kautta niin keksitään jotain :) Eli tarkoittaa enemmän huomion kiinnittämistä alkulämpörutiineihin, tekniikkaan ym. Muuten käy hierojalla, tee lihashuoltoa, kevyttä aerobista yms. Ma 30.10 alkaen treenit ohjelmoidaan ke 6.12 salikisat silmällä pitäen!

Kisoista tarkempaa infoa lähempänä ajankohtaa.

4 x 30/24 Calorie Row
Rest 60 seconds between efforts

BACK SQUAT

8RM

Warm up and hit a heavy set of 8, heavier then last week. No failing. No tempo. Use spotters.

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Exposure 5 of 8

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4-6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, AHAP unbroken
Max Strict Ring Dips (1-2 RIR)

The carry is 75′ out and 75′ back. You can place the implements down at the turnaround, but pick them right back up within a few seconds to come back. Aim to begin with at least 10 Dips or scale accordingly. “RIR” stands for “Reps in Reserve.” In other words, you should end the sets to 1 or 2 reps shy of failure. Scale the Dips to the Matador as available or to Ring Push-Ups or regular Push-Ups. There should be plenty of space to do elevated Push-ups as a further scaling option as needed.

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6 rounds
2 shoulder press
2 push press
2 push jerk

1. 10min row
2. 10min ski
3. 10min wattbike 50 burpee 50 cal row 50 cal ski

AMRAP 6
13 SDHP 25kg
50 double unders
rest 2 min
AMRAP 6
18 SDHP 25kg
40 double unders
rest 2 min
AMRAP 6
23 SDHP 25kg
30 double unders

2 rounds OTM

- 10 reps Deadlift
- 10-15 cal assault bike
- 10 reps Front squat