Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

E2MOM 20min
5 strict pull up
10 push up
5 thruster 42,5kg

00-02 8 back squat
02-05 bike easy bace

05-07 8 db bench
07-10 ski easy pace

-3 HSPU
-3 pull-ups
*harder than last week.

Bench Press

5-5-3-3-1-1

Go Heavy

SO 3:00

For time.

21-15-9-6-3:

burpees
air squats
push-ups
reverse lunges
sit-ups

Every 90 s x 24 sets for consistency (8 each)
A. 6-10 burpee box jumps
B. 1 round of DB “DT”
C. row, bike or run for calories

3 x 3
3 x 2
3 x 1
90% of max at ens

Rest 2min between sets

WOD 20220926

Warm up:

5 min run

3 rounds:
5 chin ups
10 push ups
20 lunges

Wod:

4 ROUNDS:
15 burpees
15 pull ups
15 burpees
25 push ups
15 burpees
35 air squats

Finisher:

20-18-16-14-12-10-8-6
Crunches
Flutter kicks
Leg lifts

Cool down:

5 min run
Stretching movements
Hydrate
Recovery