Lämmittely ja mobility

×Maastaveto

Metcon:
Parin kanssa 5 kierrosta toinen tekee toinen lankussa
5+5 HPC kp/kk
5 boxihyppy

Loppuvenyttelyt

Lämmittely ja mobility

×voimistelua

Metcon parin kanssa
"Karen"

Loppuvenyttelyt

Alkuun 1km soutua
5x8 shoulder press 30kg
5x8 powerclean 40kg
Perään vatsoja laitteella, lankutusta ja selkää @crossfit27 #teneriffa

6x1 (~60-70%)

---

---

5x5 Back Squat, Shoulder Press, and Deadlift

BS 205 x5
SP 115 x1 / 105 x4
DL 115/205/295/315/315

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose
-Rest as Needed b/t Sets

Tempaus tekniikka,

5 x 2 tempausta, tanko syliin, pysäytys sylistä

Pre-WOD:
Work Up to a heavy set of 3 O/H Squats

WOD - 10 Minute AMRAP:
- 3 Muscle Ups (3 Pull Ups/3 Ring Dips)
- 6 O/H Squats (#125/85)
- 9 Box Jumps

First time working OH Squats this year since being hit with xmas flu & gout attack. No excuses :) did my best and happy to get back to the movement. For sure on my "master this" list in regards to this movement. Good crew in class, great coaching as always!

Strength

3*3 clean pull

3*3 hang power clean

Workout

5 wall walks
10 toes to bar (hanging leg raise)
4 wall walks
10 toes to bar
3 wall walks
10 toes to bar
2 wall walks
10 toes to bar
1 wall walk
10 toes to bar