Muista tehdä PK-treenit peruskestävyyden sykealueella eli kohtuullisen matalilla sykkeillä. Perusohje on, että pitää pystyä puhumaan.

Tavoitteena on saada viikon 2 PK treeneistä (A,B,C ja D) tehtyä kolme.

Wattbike 15km

Parin kanssa, toistot voi jakaa miten haluaa.
2 kierrosta aikaa vastaan TC 40min
50 x Am. Heilautus
50 x Boksin ylitys kuula mukana
50 cal soutu/pyörä/hiihto; 40 cal echobike
50 x Rive+työntö
50 x Ak.kävely kuula suorilla käsillä
50 x Burpee

Deadlift 6x2 @RPE 4+
(1-2 reps in the tank)
Rest 2-3min between sets

For time:

20 Deadlift 50/35kg
Run 150m
15 Deadlift 50/35kg
Run 150m
10 Deadlift
Run 150m

OE: Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

Ten rounds
- 95 pound Thruster, 10 reps
- 10 Ring push-ups

Score=Time

Snatch balance 2RM

Weighted chin ups

ladder of UNBROKEN reps of Double Unders of:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
ONLY count the round and progress to the next if all reps in that set are done unbroken. This is a Met-Con WOD for time. MUST take a break inbetween each round. You can't just start banging out like 150 reps and say ok I'm on round 45 now, or something like that.

5 rounds for time:

6 x Pullups
Jump over fence
climb over net
Jump and touch a really high tree branch
(Balance obstacle course)
Freerunning jumps over 20 m ledge (side to side)
Climb a slipe and slide
6 Burpees
20 m Broadjumps
Crawl under fence