Lämppä

Mobility

Tempausta

Wod
OTM 20
1)Tempaus riipusta 4x
2)Leuka 4x

Burpee tabata 8x 20/10

Loppujäähdyttely

• For Time
Parallettes L-Sit max time hold
GHD Sit Ups 27 reps
Row o SkiErg 27/18 Kcal
2:00 rest
Parallettes L-Sit max time hold
GHD Sit Ups 21 reps
Row o SkiErg 21/15 Kcal
1:30 rest
Parallettes L-Sit max time hold
GHD Sit Ups 15 reps
Row o SkiErg 15/10 Kcal
1:00 rest
Parallettes L-Sit max time hold
GHD Sit Ups 9 reps
Row o SkiErg 9/6 Kcal

72 Min of:
Run 12’
Row 12’
Assault Bike 12’
Run 12’
Row 12’
Assault Bike 12’
@ 60-70% MHR

3rounds:
10+10 Db row
10+10 suitcaise deadlift
15 wall squat

Lämmittely

Harjoitellaan työntöliikkeitä tangolla

Wod: 15min amrap
Seinäpallo 8
Punnerrus 7
Leuka 6
100m juoksu

Loppujäähdyttely

FOR TIME

3 ROUND OF:

400 MT RUN

12 POWER CLEAN 60/40

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

72 Min of:
Run 12’
Row 12’
Assault Bike 12’
Run 12’
Row 12’
Assault Bike 12’
@ 60-70% MHR

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Aikaa vastaan
15-12-9
Boxin yli hyppy
Käsipainopystypunnerrus