Alkulämmittely ja mobility

Harjoitellaan valakyykkyä

Wod: 10min amrap
10 kk mave
5 punnerrusta
100m juoksu

Loppuvenyttelyt

• Run/Row/Bike: 2-3min.

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Mobility...

• 2x
  4-6 Burpee over bar
  4-6 Thruster
  4-6 Pistol squat
  4-6 KB Hang snatch
  4-6 Pull up/C2B
  20-40 DU's

• Work on Snatch & Clean +jerk

For Time:
30 Overhead Squats 40/30kg
150 Double Unders
600m Run

Rest 2 Minutes

600m Run
150 Double Unders
30 Overhead Squats 40/30kg

Until 50 DB man makers are completed:

Every 2 min:
250/200 m row
Max DB man makers (35/25 lb)

3 Sets For Total Reps:
30 Seconds On
10 Seconds Off
20 Seconds On
10 Seconds Off
10 Seconds On

3:00 Rest Between Sets.

• Row/Bike 90s.

• 2 rds:
  7-10 Air squat
  7-10 Sit ups
  7-10 Ring row
  7-10 Push ups

*. Row/Bike 60s.

• 2 rds:
  10 KB swings
  10 Qoblet squats

• Row/Bike 30s.

• Mobility...

Easy pace...

Row 500/400m
Run 400m

Rest 1min...

Moderate/hard pace...

Row 250/200m
Run 200m

• Mobility...

WOD
3rds
6-12x pike push up
rest 30s
6-12x bent over row per hand
rest 60s
+
3rds
12x hollow up
12x back extension

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Push press
EMOM x 10
3 reps @ 70% 1 RM

Facepulls 5x15-25

Penkki 6x3 (noin 80% max3:sta)

2lankun penkki max1