-polvennostojuoksu
-kannatpakaroihin juoksu
-yhdenjalan hypyt

yms.

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

"Omatoiminen WOD"

Warm up:
Row easy 3-5min

3 rds:
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press

Mobility:
Hips / front rack / shoulders

A.
Hang squat clean + jerk: 3+1 x5

B.
Front squat: 5x3 (~85%)

C.
3-5 rds:
8 Bench press
8+8 Bent over row
10-20 GHD sit up

Cool down:
Foam rolling / romwod

3 kierrosta aikaa vastaan

4 x 10 m pistejuoksu
5 varpaat tankoon
5 kyykky seinäpallon kanssa

Lepo

3 kierrosta laatua

3 mittarimatoa pidoilla
3 PEP pidoilla
10 m vauhditon pituushyppy

Snatch with 3 sec pause in the bottom
4x3 75%

Vauhtipunnerrus

5 x 5

5 rounds for quality:
30 second Sorenson hold

100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
10 Strict Toes to bar or V-Ups
100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB)

Teams of 3:
600 Meter Row/Run (each athlete row/run 200m)
60/42 Calorie Bike
60 Thrusters

Round 1 – 35/25
Round 2 – 42.5/30
Round 3 – 50/35
Round 4 – 60/42.5
Round 5 – 70/50

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

Harjoittele

*Soutu
*DU
*etukyykky