• For Time:
Double Unders 100 reps
MB Wall Ball (9/6Kg) 50 reps
Double Unders 75 reps
Ring Dips 40 reps
Double Unders 50 reps
Burpees 30 reps
Double Unders 25 reps
BB Shoulder to Overhead (80/55Kg) 10 reps

Támasz helyzetek !

warm up:
classic gym, Zoo walking
+core

támasz helyzetek korláton, box-on, bar-on

Tempaus seisoma-asennosta 5 x 3

Tempaus riipusta 5 x 3

SA Chest Supported Row 3 x 8-10 each. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

40-35-30-25-20
Arch Body Rocks
Rest 2:00 between sets
https://vimeo.com/175175757

Zercher Box Squat 5 x 4. Rest 2:00
- build to a heavy 4
- parallel box

• 4 Sets of:
GHD Sit Ups 10-15 reps unbroken (tempo 3030)
1:00 rest each sets

Lämmittely ja mobility

Tehdään työntöä saksiin

Metcon aikaa vastaan parin kanssa:
"Karen"

Loppuvenyttelyt

W.UP
200mt run
2RND
15 V-UP
15 HRPU
30" SQUAT HOLD+PLATES

A.
8)
WOD TEAM AMRAP 45'
A) 100MT YOKE + 100MT S. RUN
B) MAX CAL. BIKE
20 CLEAN&JERK
30TTB S.
400MT RUN ALT. +MB
30 DL
20 ALT DB SNATCH
30 CAL. ROW
20 BBJO
10 BMU S. /10 A e B
(sc. 15 C2B)

[YOKE CARRY] (

)

Alternate for 14 Mins
1. 10 lunges front rack 60/40kg
2. 10m handstand walk