EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

A: Styrka/färdighet
C&J 5x2 @ 80%
Clean DL 5x5@ 100% clean
B:WOD
800m run
30 pull ups/ 10 strict pull ups/ring rows
30 Front squats 80/60kg/ 30 farmer carry lunge steps
30 pull ups/ 10 strict pull ups/ring rows
800m run

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees

Barbell: 61 / 43 kg

Back Squat 4x1
90% of 1RM

A. 10-9-8-7-6-5-4-3-2-1
Deadlift@100/70kg
Back Squat@80/55kg
Bench Press@60/40kg
Shoulder Press@40/30kg

B. Max reps C2B
3' rest

C. Max reps Pull-up

6xdeadlift
10min Otm

For time:
* Run 1000 meters
* 100 Push-ups
* 135 pound Snatch, 10 reps

140 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1
- MU 8x2

2.Conditioning
For 60 min:
10 min bike - avg. 2.35/1000 m
10 min row - avg. 2.30/500 m

Partner wod (relay style )
12 rounds for time (6 each person)
8 kipping Pull up/ Jumping Pull up
8 Db Cl& Jerk @2x22,5/15kg
8 m farmer walking lunge 2x22,5/15kg
8 box jump @60/50cm
8 m farmer walking lunge

Partner A Completes a full round then “B”
Timecap: 30 mins

A: Wall facing Hspu 3xMax
B1:Archer push ups 2xMax
B2: SA DB rows 2x20
C1: Elevated feet chair dips 2xMax
C2: Banded transversal rows 2x20
D1: SA DB flys 2x10
D2: Evil wheel 2xMax
E: For time
SA DB curls 10-1/each arm
Pushups 10-1