Open mobility

WOD:
"Jackie"

3 rounds
200m run
3 ring mu
20 v up
3 ring mu
Rest 1:1 directly to
3 rounds
200m run
10 hspu
20 ttb
10 hspu
Rest 1:1

1000m row
Thruster x50
Pull up x30

Legs/Abs

Warm up - 3 Sets
1:00 Superman Hold
20 Bird Dog
10/10 Single Leg RDL

Superset #1
A1 Back Squat - 10-8-6-4-2 (Work up heavy 2)
A2 Strict Toes to Bar - 8-10

Superset #2 - 4 sets
B1 Leg Press Machine - 10 (heavy)
B2 Calf Lift - 12 (2 second pause at the top)

Superset #3 - 4 Sets
C1 Leg Extension Machine - 12
C2 Hamstring Curl Machine - 12

FINISHER - For Time:
150 Wall Ball - *(KAREN)

Banded deadlift 15-12-9-6 reps. Add weight for each set.

• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM

3 rds
25 sec hollow hold
10 v-ups

Voima
E3MOM, 4 rounds
Deadlift x6
-nouseva paino

WOD
For Time
12-9-6-3
Deadlift
sit up
goblet squat

Harjoitellaan MUP ja leukoja, jokainen oman tason ja kyvyn mukaan
- kippaaminen
- apukeinot kuten boxilta ja kuminauhoilla avustettuna

Lopuksi 5 x 5 Pull up

A: Power clean 5x3
B: Weighted pull ups 5x3
C: Strict chin ups Supinated 2set
D: SA Reverse Shoulder flys 2set
E: SA Seated rows 2set
F: Z bar preacher curls 3set