Alkulämmittely ja mobility

Kyykyt: taka, etu, vala ja thruster

Wod: 7min amrap
6 thruster
+ 1 burpee /kierros

Core

Loppuvenyttelyt

For time

Run 400m
7 HSPU + 7 OHS
Run
7 HSPU + 14 Thrusters
Run
7 HSPU + 21 Power Snatch
Run
7 HSPU + 28 Clean & jerk
Run
7 HSPU + 35 Toes-to-bar

Rx weight 42.5/30 kg

AMRAP 13

Bike 1k
30 Sit Ups
15 Push Ups

3 rounds
10 cal bike or row
10 good mornings
0:30 plank

Deadlifts
E2MOM X6
10@50%
8@60%
6@70%
4@80%
2@90%
Attempt 1RM

WOD
E2MOM x 4
3 deadlifts @ 70%
6 cal bike
9 wallballs

Rest 3 mins

E2MOM x 4
3 deadlifts @ 70%
6 cal row
9 wallballs slams

Every 2 min for 12 min, 6 sets.
Todella leveä ote ja todella kapea ote.
Aloita leveästä otteesta.
5+5 @72%
4+4 @77%
3+3 @82%
5+5 @75%
4+4 @80%
3+3 @85%

Kevennyksen aika eli deload viikkoa. Mene fiiliksellä viikon treenit :)

For time

• 800-meter run
• 30 GHD hip and back extensions

Part 1:
Row 60 calories. Emom 3 burpees

Part 2:

35 One arm Devils press. Emom Wallball 9/6kg

Athlete A perform first complete Part 1. After that athlete B. Then moving Part 2.

Strict Pull Ups

5-5-3-3-2

Use Weight / Rubber Band

Send Off 3:00

3 rounds:
10 pull up/ring row
10 push up
20 one leg V-up
-rest as needed-