WOD
Every 2:00 for 20:00 (10 rounds)
200m run
5 HSPU

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

WRK(18)
WRK for 18:00 minutes
30 hvy jump rope
20 pop ups(sit to a box, chair, etc and jump up)
10 sit ups
5 renegade row(push up, row, push up, row w/db)

Finisher
30 round the world
15 arm circles front and back
1:00 quad stretch

Eiline/Lepo

• nybörjare air squat
• atlet box pistol
• avancerad pistols x5/each leg
• tjurnacke goblet pistol 24/16kg x1/each leg
• ninja BB over head pistol 40/30kg/each leg
• Avenger 1-arm over head pistol @24/16kg/each leg

C&J
*jos jerkki sattuu niin clean

Clean and jerk waves -

Wave #1: 3 @70%, 2 @75%, 1@ 80%
Wave #2: 3@ 80%, 2@ 85%, 1@90%
Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

*Rest 1:00-1:30 between sets Rest 2:00 between waves

Clean Pull

• 3x1 @110-120% (1s pause below knee) *rest as needed

Strength

A) 4x For Quality:

• 10 GHD Nordic Hamstring Curl

rest 60s

• 30m SB Bearhug Carry

rest as needed

B) 4x For Quality:

• 15-20 GHD Hip Ext.

rest 60s

• 45/45s Copenhagen Plank

rest as needed

A,
Split Stance Good Morning 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x8 L/8 R

B,
2 rounds for time of:
50/45 Assault Bike Calories
40 Burpees
30 Goblet Alternating Reverse Lunges @32/24kg

Goal: sub 18 mins

C,
Tabata Shuttle Sprint, 10 m
Tabata Prowler Push, @40/30kg

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.

Shuttle Sprints- 5 m down, 5 m back

20 burpees

10 Rounds
5 pull up ub
15 shoulder tap ub

Everytime breaking a set -> 10 cal assault bike

BMU
warm up
classsis gimansztika + fekvők
bend feladatok
core

BMU:
2*10 front bend press
2*5 bar push up
2*5 hand pull up
2*5 - bar muscle up
2*5 bend BMU
Skill:
BMU with help

Wod:AMRAP
Bar push up 4
CTB 3
BMU with band 5 (fekvésben)
8' time cap