EILINEN / LEPO

TAI

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

3 Rounds:

2:00 Cardio
5 Strict Pull Ups
5 Shoulder Press
5 Front Squats
7 WallBalls

Maastaveto nousu raskas 4 ( re grip )
Bulgarialainen askelkyykky koroke päkijän alla 2x8/jalka
Alataljaveto kuminauhalla 3x10-13 pausella
I-Y-T 10/ asento
Kylkilankku 3 x Max / puoli

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

Optional(8)
E.M.O.M 8-strength/core

Even-5 hang clean and jerks or goblet squats w/dumbbells/barbell/sand bag(moderate weight)

Odd-5 body saws

WRK(27)
WRK 7:00 REST 2:00 x3
20 single arm dumbbell hang to overhead
40 heavy jump rope/jump rope
20 floor bridged tricep extension
40 heavy jump rope/jump rope
20 breakdancers
40 heavy jump rope/jump rope
200m run

Finisher
50 double crunch
1:00 butterfly stretch

See link for breakdancer demo and bodysaw

105 min
Upper body strength
- Weighted chin up 4x5x12.5
- Shoulder press 3x8x25
- Bench press 4x8x45
- Cable row
- Straight arm lat pulldown
- Lateral raise
- Face pull
- DB row
- Bicep curl Z-bar
- Bicep curl & press

Partner wod ( You GO, I GO)

In 9 mins
3-6-9-12-15…
Cal row
Dumbell Squats @2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell burpee@2x22,5/15kg

Rest 3 mins

In 9 mins
3-a 6-9-12-15…
Cal row
Dumbell box step up@2x22,5/15kg

5 rounds for time:
• 6 Front Squats 135/95#
• 6 Bar Muscle-ups
• 200 m row

A: Windshield wiper pushups 4x4 2,5min rest
B: SA DB press 4x5/arm 2min rest
C: Flared push ups 3set, smalare för varje set, 2min rest

A.
AMRAP 8min.
6 Bar Muscle up
12 Power snatch (50/30)
6 Bar Muscle up
9 Power snatch (60/40)
6 Bar Muscle up
6 Power snatch (70/50kg)
6 Bar Muscle up
Amrap Power snatch (80/60)

Rest 2min...

B.
AMRAP 2min.:
Sandback over shoulder (70/45kg)