Leppee

Lämmittely ja mobility

Maastaveto 4 x 8

5 kierrosta aikaa vastaan:
5+5 kp/kk tempaus
5 boxihyppy

Loppuvenyttelyt

WOD
15min. amrap
10x box step up
10x thruster
10x KB/DB over burpee

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters 50/35#
6 toes-to-bars
24 double-unders

• sub hanging knee raises for TTB
• 24 singles for dubs

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps

For time
150 cal row or 120 cal bike

100 TTB*
one person works while the other hangs on bar

50 synchronized bar facing burpees

• all work to be completed in that order
• can break up calories however

Aikaa vastaan:

21-15-9
Raakatempaus 40kg/30kg
Burpee tangon yli

TC: 7min

run 3 km
300 airsquats
run 3 km

Go easy pace!

10 min Abs
5 x
30 sec straddle lifts + 3 sec hold (haaraistunnassa nosta jalat yhtäaikaa)
30 sec plank burpees, 3 sec hold on plank (ei maha maahan)

5 x
30 sec hollow flutterkicks
30 sec push up + mountain climber

20 Power Snatches (40/30kg)
10 Burpee Box jump over (facing)
50/40 cal Row/Bike

Every 6’ x 5 sets perform:

400M /300 W mt Run

16 Alternating Arm KB Snatch @24/16kg

14 Wall Ball @20/14lbs

12 M / 8 W calories Assault Bike or Row