Med Henna

EMOM 10 minutes
100ft light weight sled push sprint

5 min EMOM

Joka alkava min 10 m valakyykkykävely (tanko/ keppi)
5 tangon yli burpee

12 Days of Christmas
Do in order like the song
25 min AMRAP

1 minute plank
2 KB flip to squat (53/35)
3 Single leg deadlift each leg w/ KB
4 Box step ups w/KB (24/20)
5 American KB swings
6 KB alt. snatches
7 High pulls
8 KB Thrusters
9 Russian twist w/ KB
10 Clean and press alt. w/KB
11 Burpees
12 KB Goblet squats

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Kipping Handstand Push Ups 7 reps
Walking Lunges 20 reps
GHD Sit Ups 10 reps

Tall snatch 4 x 4
OTM 12 min 3 x Snatch balance
4 x 3 Halting snatch deadlift (heavy)

Aikaa vastaan parin kanssa:

Superkids:

5 x 30 naruhyppyä + 2 köysikiipeilyä

Toinen tekee, toinen lepää.

Ninjat:

5 x 30 DU + 1 köysikiipeily ilman jalkoja + 1 jalkojen kanssa

Toinen tekee, toinen lepää

Wod Thursday 10-8-17

A: 3x10 strict pull-ups
B: 3x15 deficit push ups (hands on disks)

3 Rounds for time

21kb swing 24/16
15 Box jumps
9 Box step over (with Kettlebell )

4 mins rest

For time
50 Wallball shots 9/6kg
800 metres run
50 wall ball shots 9/6kg

3 sets of 2 reps

Alkulämmittely ja mobility

Etukyykky 7×5

Wod: Elizabeth

Loppuvenyttelyt