WU:
400m run
2 rds
10 PVC passovers
20m spiderman walk
2 wall walks
20m jumping walking lunges

WOD:
Angie
100 pullups (black band kipping)
100 pushups
100 situps
100 squats

21:03

Wodliiga

For time

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

AMRAP 40 with partner.

Bike 100 Calories
100 Sit-Ups
50 Push-Ups
50 Wallball
100 Air Squats
100 Calories Row

IGYG

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Behind-the-neck snatch grip push presses
5 Hang power snatches w/ pause in receiving position before standing up
+
Build to workout weight on power snatch
* Few short sets of box jump overs, wall balls and burpees over the rower between sets
+
@ workout weight
10/7 (cal) Air bike
5 Power snatches
5 Box jump overs
15/12 (cal) Row
5 Burpees over the rower
10 Wall balls

birddog row on bench 3x5/5

slow eccentric pull up/chin up w. 3sec active hang at the bottom 8x1, 1'rest

EMOM25:
a) s.a. db OHS / landmine OHS
b) landmine twist
c) dragon squat / dragon squat from a box / curtsy lunge
d) archer push up in rings
e) rest

Tarkoitus: Keskity hyvään laatuun ja kehonhallintaan ennen painoja. RPE 6-8.

EMOM 6 @ increasing pace
1) Row
2) Air bike
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 V-ups
10 Handstand shoulder shrugs
+
2 Rounds
8 DB strict presses @ light
5 Prone PPT pulses & hold last rep (10-sec)
3-5 Pike compression slides
10m Seal walk
+
Build to workout weight for both lunges
Practice a few sets of toes-to-bars, HSPU variations and GHD sit-ups between weights.
+
@ workout weight
6 Toes-to-bars
8 FR walking lunges
4 Strict HSPU
8 GHD sit-ups
8 BR walking lunges
2 Wall-facing HSPU

OPTIONAL COOL DOWN

:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

LÄMMITTELY

5min ergo
3 kierrosta:
10/suunta jalan heitot,
10 kyykky-takareisi-pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, sykealue
60-70%/HR max)

4x12min ergo vaihtuva ergo

1min lepo kierrosten välissä

Peruskestävyysharjoitus, eli pyri pitämään sykkeet maltillisena!