400m run
80 cyclist squats
130 walking lunges
100 burgarian split squats
400m run

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk

WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips)
12 Push Jerk (115/75)

Did 1 muscle-up, then all others were pull-ups + dips.
115# for push jerk

AMRAP 4min.
27 cal Bike
27 Box jumps
27 Push ups

Rest 4min...

AMRAP 4min.
21 cal Bike
21 Box jumps
21 Kipping HSPU

Rest 4min...

AMRAP 4min.
15 cal Bike
15 Box jumps
15 Kipping Ring dips

AM: running not done

PM: 135 min
Warm up 15 min
1. HSW
- 18 m.

2.MU
False grip low amplitude ring swings
- Accumulate 80 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 10 reps

3.Shoulder press
A.5 RM

B. 5x3 @ 5 RM weight

4.Core work
A. 3 sets:
Single leg Toes to bar x 8-14 - 10 10 10
GHD Back extensions + Hold x 15 + Tough effort hold - 50 45 40 s.

Nousevat painot 2min lepo

4x6
Rest 2-3min...

E90SEC

5 sets & 5 reps power clean
5 sets & 5 reps push jerk
5 sets & 5 reps pc & pj

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

6 kierrosta:

4 x mave
20m yoke kanto

lämmöiksi 5*1+2