Pressi tempaus otteelle

3x5@ 15% kevyempi kuin viime viikolla

Tempaus
2@70%
2@75%
2@80%
kahdesti läpi

Tempaus veto (epäkäs)

3x3@90%

Takakyykky

3x3@70%

Rest 1min

4 liikettä / 5 kierrosta / aikaa vastaan
1. 20 x kahden käden etuheilautus (M24/N16kg)
2. 15 x vatsa
3. 10 x hyppy boxille
4. 5 x yleisliike

Skills
Rope Climb
Midline Stability

WOD
20 minute AMRAP
10 Burpees
1 Rope Climb
200m Run

7 + 11

3 RFT:
5 Front Squat, 50/35
15 Pull-Ups
5 Bar Facing Burpees
15 TTB
5 Push-Press, 50/35
15 HR-Push-ups
TC: 15

Row 1000 m
25 pistols
15 hpc 80 kg.
In team of four

5K Row

For Time:
100 Push-Ups

1-1-1-1-1-1-1 @70%
Deadlift
Bench Press
Pull-up

60 min

1.Warm up & preparation for ATQ Wod 3 for 35 min
A. Warm up - asssault bike + row
B. Mobility & breathing
C. Movement prep: burpees, deadlifts & pull ups
D. 1 set of:
10 DL - 45 kg
5 bar facing burpees
5 pull up
5 DL - 65 kg

2.ATQ Wod 3
A. For time:
20 DL 45 kg
20 bar facing burpee
10 pull up
20 bar facing burpee
20 DL 65 kg
Time: 4.19

3.Cool down
10 min AB