Alkulämmittely ja mobility

Voimistelua:
Kuperkeikkaa ja kärrynpyöriä

Otm 12
Käsilläseisontapito, 20-30s
Kuppipito 10-20s
T2b tai jalkojen nosto 4-8

Loppuvenyttelyt

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(26)
WRK 12:00 REST 2:00 WRK 12:00
10 dumbbell hang clean
100m run
10 half burpees
100m run
10 dumbbell strict press

Finisher
50 double crunch
1:00 samson stretch

Teams of 2

10 minutes to complete
50 Calories
50 Wall balls
50 Db snatch
50 Kbs
Cap 10
At 10 min mark:

1-10 Deadlift 60/45

10-1 Burpee over bar

1-10 Power clean 50/35

10-1 Box over jumps

1-10 Shoulder to overhead
10-1 T2B

Tempo Back squat 4x6 reps (slow down, stop, fast up)

145 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 15

2.WL
A. Clean complex
4 x 2 Clean + 2 Jerk
x 70-75 % / 2 reps in the tank
- 50 50 52.5 52.5
- New set every 3 minutes

B. Power clean
2 Power clean x 70 % 47.5
2 High box jump*
2 Power clean x 75 % 50
2 High box jump
2 Power clean x 80 % 55
2 High box jump
2 Power clean x 85 % 57.5
2 High box jump
2 Power clean x 90 % 60
2 High box jump

3.Metcon
Barbell cycling efficiency
For time:
20 STOH 30 kg
20 Wall ball
16 STOH 35 kg
20 Wall ball
12 STOH 45 kg > 40
20 Wall ball
8 STOH 50 kg > 45
20 Wall ball
4 STOH 60 kg > 50
20 Wall ball
Time: 12.02
(Time cap was 12 minutes)

4.Accessory
- Not done

Kevyt, sama kuin Sali

Alkulämmittely ja mobility

Voimistelua

Otm 12
Käsilläseisonta
Kuppipito
T2b

Loppuvenyttelyt

Teams of Two AMRAP 24
Row Calories
Push Ups

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

GRT(20)
renegade row :25 on :35 off x 4

suitcase carry :40 on :20 off x6

hanging knee tuck hold :25 on :35 off x4

rope slams :20 on 10 off :20 on :10 off x6

Finisher
60 rtw
1:00 butterfly stretch

10min

5 leuanveto tiukkana
5+5 kahvakuula rinnalleveto