Soutu 2000m
Puolikas Cindy
Soutu 2000m

For Time
100 Double-Unders
100 Push-Ups
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg)
100 Air Squats
1000 meter Row

Spend 10-15 min time to practice.
Focus:
Strong kick.
Hands close to you when you perform the upside down.

Advanced:
10min emom:
15m hs walk (Scale to 10m/5m)

If practice feels good, perform:
3 rounds:
90s low pace ski erg
10-20m hs walk

3 rounds:
10+10 Front foot elevated split squat
10 sumo squat
-rest 1-2 min between rounds-

3 rounds:
10+10 box step down
20 russian twist
-rest 1-2 min between rounds-

Joka alkava minuutti:

1. 40sek Soutu/pyörä
2. 6/6 Kahvakuula rinnalleveto
3. 8-12 Boksihyppy
4. 12-16 Käsipainotempaus vuorokäsin
5. Lepo

Bike 6.5 miles
Strength chest press to 1RM = 175#
WOD 5 RFT
10 burpees
10 KBS 53#
10 goblet squats 53#
10 TTB
16:04

• 5-5-5-5-5 of:
BB Deadlifts touch n’go
5 @ 9 RPE (-5%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps

3 kierrosta aikaa vastaan

8 x 10 m pistejuoksu
9 varpaat tankoon
10 seinäpallo heittä

Sen jälkeen pieni lepo ja rauhassa 3 kierrosta

5 mittarimato 5 sek pidoilla
5 oikein hallittua PEPpiä
10 m vauhditon pituus

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps