Lämppä

Mobility

Harjoitellaan: K2E ja T2B

Wod: 21-15-9
Thruster
tangon yli burpee

Loppujäähdyttely

1.conditioning

Amrap 20"
20 wb
20 t2b
20 kbswing
20 pullup
20 box over

All-levels WOD/Beginner WOD:
A. Deadlift 3-3-3-3-3
B. TABATA THIS
8 rounds at each exercise where one round is 20 seconds work, 10 seconds rest. Score is total reps + calories rowed:
Row : 6
squat :13
pull up : 5
push up : 7
sit up : 10

In teams of 3 for 40 minutes:
3000/2000 m row
9 x 15 m rope sled pull + 15 m sled push 40/20 kg
450 m bear hug med ball carry 50/30 lb

15 min AMRAP
9 DL, 135lb
12 Hand release pushups
15 Box jumps, 24"

@ 8+25

AM: 70 min
Warm up for 15 min
1.Conditioning
A. Every 4 minutes for 40 minutes:
500 m Row
10 Kb swing (medium weight) - 20 kg
10 Burpee
- Kiihtyvä soututahti
Row times: 2.10, 2.09, 2.08, 2.07, 2.06, 2.05, 2.04, 2.07, 2.09, 2.09
Round times: 3.13, 3.13, 3.11, 3.12, 3.15, 3.16, 3.18, 3.28, 3.25, 3.25
HR 172/186
Cool down for 15 min

PM: 150 min
Warm up for 15 min + 17 m HSW
1.Gymnastics
A. MU practice for 60 min
- RS
- TWB
- HTR
- MU as. 1
- MU 9 x 1
- MU + HTR 6 x 1+1
- Total of 16 MU

2.Weightlifting
A. Clean pull + Hang clean from mid thigh + Jerk
- Heavy for the day

3.Strength
A. Front squat: Heavy single @ rpe 8
- 35 45 55 65 70

B. 4 sets:
- KB Single leg RDL 10+10 - 20 kg
- Single leg glute bridge 10+10

Badger
3 RFT
30 squat cleans, 95lb
30 pullups
800m run

@ 29:39

Buy in 5 DL
3 rounds:
5 HSPU
10 Lunges (5/5)
Cash out 5 DL

RX DL90/60 Lunges 60/40

A: Clean complex
5 rounds
1 Clean Pull
1 High Hang Squat Clean
1 Hang Squat Clean

Building to heaviest set for the day.

B:
12' to find 1RM Squat Clean

Bikram