Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
3X10 kb/db straight leg deadlift(controlled)

WRK(18)
:20 WRK :20 plank :20 rest x6
dumbbell/kb hang clean
dumbbell hopovers
dumbbell strict press

Finisher
50 double crunch
1:00 min hamstring stretch

Emom8
2xC&J

• maastaveto 4x8

5 rounds for max reps:
3 min:
• 400 m Row
• Max Front Squats
1 min: Rest
Round 1: 135/85#
Round 2: 115/75#
Round 3: 95/65#
Round 4: 75/55#
Round 5: 45/35#
Barbell starts from the ground. Goal: 120 reps.

Amrap 12
30 double under
15 push up
20 squat

3 kierrosta
10+10 Lintukoira
15+15 Dynaaminen sivulankku
15 Kepin vienti niskan taakse päinmaakuulla

Video liikkeistä löytyy CrossFit Ilveksen youtube-kanavalta

1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

Sweet home clash
Wod 2
14 thrusters con una cassa d'acqua da 1.5l
14 lateral burpees sopra la cassa d'acqua

OFF-SITE WORKOUT

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Metcon (quality)

3-5 rounds for quality of:

2:00 min of pistol squats
:20s rest
1:00 min plank hold
:20s rest
2:00 min of turkish get ups
:20s rest
1:00 min plank hold
:20s rest

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WARM-UP:

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2-3 rounds: 1min narrow stance squats, 1min TGU, 1min plank to side plank, 1min leg lift pistol squat

På Magnus Ws begäran😀
Gaza om wheels
Buy in 50burpee box jump overs
5rounds
35 Kb swing
30 push ups
25 pull ups
20 box jumps
20 Tire flips
Cash out 800m partner run

Partner Wod, split reps, if you have a vest wear it