5+5 yhden käden valoja

Partner wod ( You GO, I GO)

In 9 mins
3-6-9-12-15…
Cal row
Dumbell Squats @2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell burpee@2x22,5/15kg

Rest 3 mins

In 9 mins
3-a 6-9-12-15…
Cal row
Dumbell box step up@2x22,5/15kg

LÄMMITTELY

3 kierrosta:

2min pyörä/hiihto/soutu
10 GTOH levypainolla
10 ilmakyykky
10 syväkyykyssä käsien kierrot kohti kattoa
10 alaspäin katsova koira + toe tap

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HARJOITUS

Peruskestävyys, 60-70%/HR max

6x6min

1. Pyörä/hiihto/soutu
2. AMRAP: 6+6 tuulimylly, 6+6 kasakkakyykky, 12 vuorikiipeilijä

Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, mutta samalla kehittää liikkuvutta ja liikehallintaa.

For time

“DIY” (Do It Yourself) skill work* – 16:00 EMOM

1) Complex gymnastics movement – 1 to 8 reps
2) Barbell/DB movement – 5 to 15 reps
3) Simple gymnastics movement – 5 to 15 reps
4) REST or easy Assault bike / row

Complex gymnastics. Muscle up, bar muscle up, handstand push up, handstand walk, rope climb, single-leg squats
Barbell/DB. Snatch (power or squat), clean (power or squat), jerk, thruster, overhead squat, deadlift , overhead walking lunge
Simple gymnastics. Toes to bar, GHD sit up, push up, burpee, bar facing burpee, box jump @ 24/20”, double-unders (up to 50 reps)
Why do I have to choose for myself? Knowing yourself as an athlete (strength and weaknesses) is essential for your long term success in the game. Today’s work will be an opportunity for you to consider this and to make the skill work specific to your needs.
But how do I know what to do? Choose the movements from the list(s) above based on what you need to (not just want to) work on the most. Choose both the load and repetitions so that you are working at the edge of your ability to move well. See further tips below.
Loading (for barbell movements). Choose a load as heavy as allows you to move well (your best form possible today) and complete all the reps in one unbroken set each round.
Repetitions. Choose a number of repetitions that allows you to complete all the work in one unbroken set each round.

Example.
1) 6 Ring muscle-ups
2) 8 Push jerks @ 70kg (155lbs)
3) 14 Single-leg squats, alternating
4) REST

3 A

Min 00-07

AMRAP 7 minutes:

7 C2B Pull Ups*
7 Thrusters @ increasing weight every 2 rounds

Miehet 35-54:
45-52,5-60-67,5-75..(+7,5kg)

Naiset 35-54:
30-35-40-45-50..(+5kg)

Min 7-10: Rest

3 B

Min 10-13:

Find 3 RM Bench Press

Posterior Core Complex – 2 to 3 rounds of

0:20 Back arch hold
0:20 Alternating leg kicks
10 Bottom half back arch lifts
10 Back arch rocks
10 Back arch snaps

– Rest 0:30-1:00 between rounds –

Every 7 mins x 5 sets
2 rope climb
20 box jump step down
20 push ups on box
20 dumbell burpee 2x 22,5/15kg
200m run
Remaining time is rest!

Strength:

Barbell Hip Thrust
4x12 (ascending weights)
hold 15 sec after the last rep

3-4 sets:
- Seated DB Leg Extension x 10 with 1 sec pause at the top (on box or bench)
- DB Hamsting Curl x 10 (on Bench or Floor)

Accessory:
3 sets:
-Banded Side Step 20 m / side
-Banded Adduction 12-15
-Banded Glute Kickbacks 12-15

In teams of 3:
40 sec ON / 20 sec OFF (12 mins)
Bike Erg (Standing as long as possible)
Wall Sit
SU / DU
Score: max cal

Bench Press

3 x 3 @ 95%