5 x 1 tempaus + 1 vala-allemeno + 1 vauhtipunnerrus niskantakaa

Maastavetotekniikka/

4 x 10 maastavetoa

Max Wattage Row
Max Chest to Ground Pushups in 1 min
Max BB Back Squat in 1 min (95/65#)
Max Pullups
Max Plank Hold

Deadlift 5x5

10-9-8-7-6-5-4-3-2-1
- x2 situps
- KBS (53lb)

Partner WOD, for time
100 x wall ball, while other in plank
100 x box over burpees, while other does mountain climber
Ohjaaja mukana, jos pariton määrä :)

• Push-up and row technique
• 4 rounds Push-up x10 Row 500m

4 Rounds
300 metres sprint run
1 min rest
100 metres sprint run
1 min rest
200 metres sprint run
REST 5 MINS BETWEEN SETS.
Workout details:
Run the 300 metres at a controlled sprint,
Run the 200 at the same pace you started the 300 metres

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

3 x Jalat edestä (front squat) + 1 x ylös työntö, 6 x (3+1) x 70-85% ylös työntö maximista

15 mins working on mu technique