WodLiiga

LÄMMITTELY
60s./liike
• Kuminauha ylivienti
• Kuminauha pystypunnerrus
• Kuminauha kulmasoutu
• Kyykky käsien nostolla
• Mittarimato
• Lisko
• Pöytänosto + eteentaivutus

KIERTOHARJOITUS
2 kierrosta - 60s./liike
1. Käsilläseisonta
2. Monster walk vk
3. Dead bug lp kanssa
4. Hyvää huomenta istuen

VOIMA
3 x 6 tempo kyykky boksille
3 x 6 kulmasoutu etunojassa kp
3 x 6 arnolds press

hip airplane 3x5/5

bulgarian split squats w. KB goblet hold "5x5/5 @rpe8, 90"" rest "

15'AMRAP
12 alt. DB snatch @22.5/15kg
9 wall ball
6 inchworm

Warm up, 2rds:
1:00 machine
5 samson + air squat
5 r.bb maker
5+5 spider
10 scap push ups
10 shoulder taps
—
3x:
5+5 one arm ring row
5 back squat @empty bb -> increase weight
3 inchworm to (easy) push up

1)
E2:30 x5:
6-6-5-4-3 back squat
10 d-db strict press

2) emom12:
1: 12 gorilla row
2: 7+7 side crunch
3: max push up
4: 10 back squat @60% ekasta osiosta

Bench Press

8-6-4-8-6-4-8-6-4

Go every 3:00

ENDURANCE

3x10min on/2min off:

A)

• 500m Row
• 20x Burpee Broad Jump
• 40m Walking Lunges

B)

• 500m Ski
• 20x Hand Release Push Up
• 25x Wall Ball

C)

• 20/15 Cal Echo
• 60m Farmers Carry
• 20 V-Up

Engine

A) 2 Sets of:

• 1000m Assault Run

rest 90s after run
Into,

3 Rounds Of:

• 12 Cal Ski
• 10 Burpee Pull Up

rest 2min after 3 rounds before starting second set

Rest 5min After 2 Sets Of Part A

B) 2 Sets Of:

• 1000m Assault Run

-rest 90s after run*
Into,

3 Rounds Of:

• 12 Cal Row
• 15 Double DB Push Press @2x35lbs

rest 2min between sets

@70-80% Effort, ei pitäis tuntuu super pahalta

For time

• 21 Cleans
• 21 Ring dips
• 15 Cleans
• 15 Ring dips
• 9 Cleans
• 9 Ring dips

EMOM32, 40sec work 20sec rest

1. Box jump/step up
2. Plank
3. KBS
4. Wall ball
5. Sit up
6. Burpee
7. Pull up/Ring row
8. REST