A Warm-Up WOD

3 RFT
10 Kettlebell Swings (light weight)
10 Air Squats
5 Push-Ups
30-Second Plank Hold

Write dumbbell weight in comments

3 Rounds :

2:00 Cardio
10 Kettlebell Swing
0:30 Active Spiderman
5 + 5 Hang DB Snatch
5 Air Squat

Complete @ increasing intensity
3-minute Row + 3-minute Ski-erg @ progressively faster pace each minute
+
2 rounds
8 Tension swings
8 Handstand shrugs
+
Deadlift
Build to working weight over 4 to 5 sets of 3 to 5 reps. Practise smooth touch-and-go reps as well as quick drop-and-go reps.
+
1-2 rounds @ increasing pace
9 Toes-to-bars
9 Wall balls
6m DB front rack walking lunges
6 Handstand push-ups
3 Deadlifts
3 Burpee pull-ups
90-seconds rest between rounds

1x6 @ 100kg

DEADLIFT

6-6-4-4

• lisäillään viikkojen edetessä

EMOM12
a) 2+2 - 4+4 s.a. db devil's press
b) 3+3 - 6+6 s.a. db thruster
c) 4+4 - 8+8 s.a. db snatch
d) rest

5 sets:
Set 1: 5 reps @65%
Set 2: 5 reps @70%
Set 3-5: 5 reps @75%

8 min E2MOM:
• 8-6-4-2 Deadlifts
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

A: Burpees 8x3
B: Bench press 3-3-3+
C: Pull ups 4set
D: DB incline bench press 2set
E1: Leg extensions 2set
E2: Back extensions 2set

Penkkipunnerrus 10-6-2 reps