Eilinen/

60 minuuttia kuntopiiriä.

30 vatsaa
10 etukyykkyä@50%
10 tiukkaa leukaa (kuminauhat)
30 maastavetoa@samakuorma kuin etukyykky
10 käsipaino penkkipunnerrus
10 boksi hyppyä

Run 800m x 4
rest 3 min between rounds

5 Rounds For Time
- 3 PEP
- 6 Hollow Squat
- 9 Burpees

8 rounds 45sec work/22sec rest
alt between:
shoulder taps
plank up n downs

130 min

1.JG SC 2.5 & 4.5.2018
A. 3 rounds:
- 20 reps each LYTP
- 20 palm push ups
- 20 extensor push ups

B. Practice 10 min of forearm assisted HS hold

C. 2 rounds:
- 20 wall facing HS shoulder shrugs
- 20 alternating wf. shoulder taps
- 20 s. wf. HS hold

D. 3 rounds:
- 20 - 60 s. rings closed tuck front lever - 30 s.
- 10 ring support swings
- 10 bottom of dip swings
- 8 winging pull ups
- 30 s. UB L-sit hold
- 20 hollow rock
-20 supermans

2.CF JKL WOD 4.5.2018

3 sets for time of:
500m Row
5 Thrusters, 70/47.5
10 Burpees Over Bar
Rest 3 min

5 rounds for time:
20 KBS
20 sit ups
20 S20H

3 rounds for time of:

• 250-meter row
• 21 hip extensions
• 21 AbMat sit-ups
• 400-meter run

Rest day, total workouts of the week 12 hours, x 9

Metcon: ma, ke
Aer: ma, ke, to, pe 30+30+50+40+40 = 3 h 10 min
Squat: 950 kg

Gymnastics:
CTB 15
Pull up -
TTB 55
HSPU -

MU ti, pe, la 17
BMU ma 11
Bfly ma
HSW ma, ke, pe

Sleep 3/7
Avg. time to bed 22:50

20 min amrap

• 10 t2b / Pullups (every second round - do pullups instead)
• 15 airsquats
• 3 Deadlifts 90kg