Alakroppa ja selkä.

WOD Prep
EMOMx9
1 - 5 thrusters
2 - 5 deadlifts
3 - 5 box jumps

Team WOD
Teams of 2
50 Deadlifts (225/155#)
50 Box Jumps (24/20”)
50 Thrusters @ 95/65lbs
50 Burpees
50 Snatches @ 95/65
* 1 person works, 1 person runs 200 meters.
* Partners Switch when the runner returns. If the reps are complete before the runner returns move on to the next movement.

In 15 min find
15 rep tech max for DL
mark 3 of your heaviest sets

Shoulder press 1-1-1-1-1-1-1-1-1-1 reps

Viikko 1
Varaa 3 sarjoja

• Korota painoja siihen asti, että jaksaisit vielä 3 toistoa päälle. Pyri siihen, että viimeiset 5 sarjaa olisi samalla kuormalla tehtyjä

5 rounds for time of

15 L pull-ups
30 single-leg squats

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(25)
WRK 4:00 REST :45 x5
6 bent over row/ring row/3 pull ups
8 body builders
10 floor bridged dumbbell press
12 jing jang

Finisher
50 rtw
1:00 samson

Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/L

Then start to build for thruster weight

3 Sets:
3:00 Moderate
3:00 Moderate-Hard
3:00 Hard
3:00 Recovery Spin

Rest Day
Take this day for relaxing and for doing something else that training.
Spend time with the people who mean something to you and be the best version of yourself.