Lämmittely ja mobility

Harjoitellaan tuplia

Otm 20
1-2 seinäkävelyä
1-3 skin the cat
10-15s L-sit
2+2 pistooli kyykkyä

Loppuvenyttelyt

Work up to 1RM

BACK SQUAT
- 95*5
- 135*5
- 185*3
- 225*3
- 275*1
- 295*1

PUSH PRESS
- 95*3
- 115*3
- 135*1
- 155*1

DEADLIFT
- 185*3
- 225*3
- 275*1
- 315*1
- 365*1

BENCH PRESS
- 135*3
- 155*3
- 175*1
- 185*1
- 195*1
- 205*1

PULLUP
- 5 kipping
- 8 kipping
- 4 kipping

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 sec wall sit
5 squats
5 superman

FGB clock(17)
3rds
1 min per exercise, rest 1 minute after each round.
rope slams
squats
sit-ups
burpees
row/airdyne

3x2 strict/bench press(10)

Finisher
100 flutters
stretch and roll

Hang clean 5x3
Clean Pull 5x3 @ 90% 1RM C&J
Front squats 3x5 @ 65%
+
6 rounds for quality:
3-6 false grip ring pull ups
3-6 Ring dips
+
“Base line”
500m row
40 squats
30 situps
20 push ups
10 pull ups

Good morning 4 X 4 kevyt

MS WOD
Bench Press - 3-3-3-3-3

S WOD
Goblet Squat - 9-9-9-9-9

WOD
5 Rounds
200 M Run
10 T2B
20 Air Squats

The Girls - part 1 - TEAM - FT
CAP 50 min

Fran 21-15-9
Thrusters 43/29 kg
Pullups

Amanda 9-7-5
MU
Squat snatch 61/43 kg

Grace
30 C&J 61/43 kg

Diane 21-15-9
DL 102,5/70 kg
HSPU

Karen
150 WB 9/6 kg

Sunday fun day 1:30-3:00

Raakatempaus 3 X 3 @ 60%-70%