WOD
10-9-8-7-6-5-4-3-2-1
push up
arch up
burpee

Leuanveto-progressioita:

5 x 2 negative pull ups

3 x max reps rope lowers

5-10 Down Dog to Cobra video + Kangaroo Flow video

5min Row/Airbike nose breathing only

Kangaroo Flow video

CONDITIONING (21.11.2018)

4x10min EMOM, 5min rest between (A+B+C+D)

A: 5 Pull-Up + 10 Push-Up +15 Air Squat

5min rest

B: Alternate between 1&2
1) 10 Push Jerk (unbroken, bar from ground)
2) 10-15 Medball Clean (squat cleans)

5min rest

C: 
1) 10-15 TTB
2) 8-15 Up and Down

5min rest

D: 
1) Row 14/9cal RPE 4
2) Row 8/5 cal RPE 2

Overall RPE 3-4, not all out!

Target: 10-15sec rest on each minute. Unbroken sets.

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Run 8x 400m

Run 8 x 400 m, 90 min rest in between

EMOM 5

muscle snatch + snatch drop

2+2@30-40%

3 Rounds
8/10 cal bike or row
10 forward lunges (5 per side)
10 lateral lunges
0:15 Sampson strength each side

Strength
E2MOM x 6
Back rack lunges
10 reps (5 per leg)

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi