Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon(12)
50 box jumps/step ups 24/20
30 mb sit ups 20/14
10 frog jump burpees

Metcon-comp(12)
50 box jumps 24/20
30 ttb
10 burpee bar mu

afterburner
choose one:
40 cal row or airdyne
100 rope slams
100 double unders/300 singles

Finisher
1 min side plank per
stretch and roll

3-3-3-3-3-3-3-3 of:
BB Back Squat 72.5% 1RM (Tempo 33X1)

5 rounds for time of:
Max calorie row in 60 seconds
24/16 kg Turkish get-ups
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

5 rounds for time:

• 5 Front squat, 225 lbs/155 lbs or 100 kg/70kg
• 15-foot rope climbs, 5 ascents
• Run 400 meters with a 45 lbs/35 lbs plate

50-55 Minuuttia PK 2

Tarvittaessa kävelyä väliin.

Overhead squat

Build to heavy 1

Friday 3rd November 2017

6 sets:
200m at fast pace ,100m walking recovery
Sprint: 100m
50 monopodal single unders (25 L + 25 R)
Sprint: 100m

Walk 100m back to original starting point between sets.

Strength:

Conjugate bench press 1-1-1-1-1-1- max rep @ 70%

WOD:

10 minute EMOM

Even: 10 OH squats
Odd: Bar muscle ups

Afterparty:

5-4-3-2-1
One arm bench AHAP
One arm press
pull ups

100 tricep push downs

Superhidas valakyykky - hitaasti alas ja ylös

5 x 3

3x3 (moderate weight, 60-70 %)