EILINEN tai

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

3 rounds
1 min : air bike, increase pace each time a bit
10 dynamic squat strech / 10 wb goblet squat / 10 wb shots
10 db snatches @ starting light weight and building to wod start weight
5+5 squat strech
:20 single arm db oh hold
1+1 db tgu

Strict RING Mu
Kipping Ring Mu

Goblet squat 15-12-10-10 reps

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then we do 2-3 sets of
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold
5 inch worm with push up

3min amrap
5cal echo bike
5 burpee

3min rest

3min amrap
8cal bike
10 Db snatch

3min rest

3min amrap
6cal ski
8 Knee raise

3min rest

3min amrap
8cal row
8 jumping pull-up

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.

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-3min rest-

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AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.

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-3min rest-

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“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

AMRAP 15 (with a pair, split reps anyhow)
100m walking lunges
80 box jump
60 cal erg
40 burpee

Kipping HSPU
Butterfly Pull up

Every beginning 3 min x 4

Dual Kb/db reverse front rack lunge 12-18

Single arm bent over row 8+8

Wod
14 min amrap
400m run
20 Plate Gtoh
200m jog or walk (recover)
400m run
20 Plate Thruster
200m jog (recover)