5min Row/IAirbike with nose breathing only

Perfect Stretch video

1. Rapumunaviesti WC - paperirullalla:

Kahden hengen joukkueissa

5-10 x 10 m rapukävely, WC paperirulla vatsan päällä

Lepää 3 min

1. Leijonakävelyviesti

3x10m WC paperirulla selän päällä

Osassa 1. molemmat pareista tekee 5-10 x 10m ja osassa 2 molemmat tekevät 3 x 10 m matkan. Treeni tehdään viestinä ja viestikapulana voi olla esim. vessapaperirulla kun sitä nyt varmasti talosta löytyy.

Matka kannattaa jakaa 2 x 5 m edestakaiseen matkaan.

Harjoittele

rullaa kyykkyyn (candlestick)
rullaa pistoolikyykkyyn

Pistoolikyykkypito - 5 x 10 sek / jalka + 10 jalan nostoa pistoolissa

WOD
2 min max toistot naruhyppy tai pingviinihyppy
1 min lepo
2 min max toistot 3 mittarimatoa + 3 PEP
1 min lepo
2 min max toistot 7 ilmakyykky + polvet rintaan hyppy + 7 linkkari

Harjoittele pistoolikyykkyjä! Katso videot !!!

Sitten

2 min max reps HSPU
1 min rest
2 min max reps 5 squat + tuck jump + 5 linkkari
1 min rest
2 min max reps 10 sec pistoolikyykky pito vasen jalka + 10 sec pistoolikyykkypito oikea jalka (eli pito vuorojaloin kyykyn pohjassa
1 min rest
2 min max reps 10 hollow mini leglift + 10 superman rock

Pre-Wod:
5 Rounds
- 5 Pull Ups
- 10 Push Ups
- 10 Pass Throughs

WOD - 30min AMRAP:
- 800M Run
- 25 Push Ups
- 50 Walking Lunges

Ouch! Started 800M run of 5th round, finished 600M of it. Great group at 6:30am class, lot of young guns to push us old timers. Fun to see group of people arriving at the school with their kids for some school trip, watching us in the parking lot like "What the hell are they doing?" ...

150 min
Warm up + COS 20 min

1.MU
- Drills
- MU+A+H 2 x 1
- MU+CTR 2 x 1
- MU 8 x 2
- MU x 20

2.HSPU strength
A. 5 x 5: Assisted lift off + pike push up - 2 x 5

B. 4 x Tough: Box Pike HSPU
- Knees on box 20"
- 9 7 6 7

3.Power clean
A. Build to heavy Power clean single in 15 minutes

A. EMOM10:
1 Power clean @ 85-90% of Max - not done

4.Strength
A. 4 sets:
6 Pendlay rows - 45 50 50 50 kg
Max effort Push ups
- No def. 17
- 15 kg plates def. 14 13 13

5.Metcon
A. 00:00- 05:00
3 Rounds for Time:
10 Double KB hang cleans - 16 kg
10 Burpee box jumps
Time: 4.17

05:00- 10:00: Rest

B. 10:00 >
For Time:
10 Double KB Shoulder to overhead - 12 kg
300 m Row
15 KB STOH
300 m Row
20 KB STOH
300 m Row
Time: 6.24

Pystypunnerrustekniikka

Vauhtipunnerrustekniikka

Thruster tekniikka

4x
3min ON/1min OFF
5 Burpees
10 Sit-ups
10/leg Mountain Climbers

CONDITIONING
For time with a partner:
10-20-30-40-50
DB Hang Power Cleans (50, 35)
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories Bike
*One person works. Split evenly.
Then,
10 Minutes of "Recovery" Work
- Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a "conversational" pace.
- Goal: Sustainable pace on the triplet

*30:00 Time Cap

EXTRA CREDIT
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.
- same as last week.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side.