A: Standing DB shoulder press 3x8
B: SA DB rows 3x10/arm
C: Push ups 5x10
D: Forward leaning db shoulder flys 3x12
E: DB biceps curls 1xMax

Blokki 2 Viikko 1 (RPE7)

A1 Skin the cat 4x3 (RPE8)
A2b Jefferson Curl 2
~2 min

B1 Arc ring row 4x6 (RPE7)
B1b Wall bridge 4 (RPE7)
~ 2min

C1 FG ring high hold 10s
C2 Kylkitaitto seisten kuulalla 8 o/v
C3 L-nostot päälläseisonnasta RIR3
C4 Leuanveto x 8 (RPE 7)

20 rounds for time:
6 Strict pull-ups
20 Push-ups

This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

3 x 8

E2:30 x10:
a) 200-400m run (TC: 2min)
b) 5 back squat

Huomioita: Takakyykyssä rakenna keskiraskaaseen, mutta edelleen teknisesti hyvään painoon (RIR 2-4 viimeisellä sarjalla). Jos haluat keskittyä kyykkyyn, ota juoksut iisimmin tai toisin päin.

3 rounds, each for time of:
- Run 1 mile

Rest 4 minutes between efforts.

Post times to comments.

Complete as many rounds as possible in 12 minutes of:

• 10 burpees
• 25 double-unders

Emom 8
tee ensin leukapidot ja sitten rengaspidot

Pull up hold x4 (15-20 s)
Suorin käsin pito renkaissa (10-20 s)

For time:

50 Box Jump Overs 24"/20"
1000m Row
50 Wallballs 20/14p ( 10/9 feet )
10 Rope Climbs
50 Wallballs 20/14p ( 10/9 feet )
1000m Row
50 Box Jump Overs 24"/20"

( 18 - 25 )

3min easy bike
1min medium bike (+10sec 10k pace
3min easy bike
1min fast bike (10k pace)
3min easy bike

3x3000m between 3min rests

10min easy bike