EMOM24

1. 5 x leuanveto vastaotteella (saa laittaa lisäpainoa jos haluaa ja jaksaa)
2. 10 x kulmasoutu tangolla
3. 5 x pystypunnerrus tangolla
4. 10 x punnerrus
5. 10 lisäpainoistumaannousu
6. Lepo

= 4 kierrosta yhteensä

Partner wod
10rft, alternate full rounds
250/200m row
15 thrusters 35/25kg
10 pull ups

3 x AMRAP 5:
20 DU
10 Alt. DB snatch 22,5/15kg
10 V-ups

Rest 5min btw amraps.

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For time:

800m Run
30 Burpees
400m Run

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WARM-UP:

10-8-6-4-2
Burpees
200m Run (increasing speed)

then,

1-2 rounds

1min per side Half kneeling hamstring stretch
1min per side Chest stretch

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Legless Afternoon 2
Chipper:
30 cal row
30 deadlift (42,5 kg/ 30 kg)
30 bar over burpee
30 front squat (42,5 kg/ 30 kg)
30 box over dumbbell step (22,5 kg/ 15 kg)
30 dumbbell snatch (22,5 kg/ 15 kg)
30 overhead stepping lunge (22,5 kg/ 15 kg)
30 thruster (42,5 kg/ 30 kg)
30 overhead stepping lunge (22,5 kg/ 15 kg)
30 dumbbell snatch (22,5 kg/ 15 kg)
30 box over dumbbell step (22,5 kg/ 15 kg)
30 front squat (42,5 kg/ 30 kg)
30 bar over burpee
30 deadlift (42,5 kg/ 30 kg)
30 cal row

Time cap 40 minute

10min emom Kipping practice
Odd:
Novice: Beat kip/kip swing x10

Intermediate: hip 2 bar pull up x5

Advanced: bar MU x1-3

Even:
Novice: Blocked push ups x5-10
Intermediate: russian push ups x5-10
Advanced: russian dips x5-10
+
Every 90sec for 18min
1: strict pull ups sub max
2: 40m Gun walk
3: push ups sub max
4: 60sec straight arm plank hold

5-5-5-5-5-5 of:
BB Back Squats
5 @ 8 RPE
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
85% of 5 @ 8 RPE 5-5-5 reps (33X1 tempo = 3 sec eccentrica, 3 sec pausa in basso, X concentrica
esplosiva, 1 sec di pausa in alto)

3 RFT:
10 deadlift 100/70kg
400m Run

Hang Squat Snatch (Above knee) + Squat Snatch.
Heavy Complex.

Work 15 minutes.

3rft
800m run
1000m row
20 Ball slam