Lepoja

Roy Sundberg
Lämmittely 11:45

Kick outs: 15 reps
Push-ups - 15 reps
Wall Sit - 45 secs
Lunges -15 reps
Jump Squats - 15 reps
Burpees - reps reps
Shoulder Tap Plank - 45 secs
Plank - 45 secs
Squat Pulse - 15 reps

Repeat this set twice

15 seconds break after each exercise

Strict press (R): 4
Strict press (L): 4
Max push ups (scales):20
Bent over row (R): 12
Bent over row (L): 13
L sit: tucked 31secs

AMRAP 5:00
Buy in 50 wallballs 20/14
12 power snatches 65/45
12 lateral barbell burpees

Rest 5:00

AMRAP 5:00
Buy in 35 wallballs
9 power snatches 75/55
9 lateral bar burpees

Rest 5:00

AMRAP 5:00
Buy in 20 wallballs
6 power snatches 95/65
6 lateral bar burpees

*score is total rounds + reps

4 x 3

Go every 2:00

Alkulämmittely ja mobility

Tehdään Leukoja ja seinäkävelyä

Wod: 10min ajan
4 pallo olan yli liikettä
6 kyykkyä
Otm 5 burpee

Loppuvenyttelyt

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Shoulder IR Pails/Rails

Wod
For time

30 Power snatch 35/25kg
150 Double unders
15 Power snatch 60/45kg

Tc 9 min

8 rounds for max reps of

• 20 seconds of thrusters, rest 10 seconds
• 20 seconds of pull-ups, rest 10 seconds

♀ 65 lb. ♂ 95 lb.