• WOD Fall Series Finals
Prova uno dei WOD delle finali

3 x 30 sek wallball, 30 sek lepo
2 min lepo
3 x 30 sek naruhyppy, 30 sek lepo
2 min lepo
3 x 30 sek burpee, 30 sek lepo
2 min lepo

kolmen hengen joukkueissa

3-5 x 200 m soutu vuorotellen

every 3min for as long as possible
from 0.00 to 3.00
2 ROUNDS OF
10 overhead squats
10 chest to bar pull ups
from 3.00 to 6.00
2 ROUNDS OF
12 overhead squats
12 chest to bar pull ups
from 6.00 to 9.00
2 ROUNDS OF
14 overhead squats
14 chest to bar pull ups

following the same pattern

Warm up (0:00-8:00)
3rds
10 pvc good mornings
10 pvc strict press
10 back ext
10 cal row

Mobility (8:00-12:00)
1:00 min pigeon per
1:00 samson per

Workout preview(12:00-16:00)

Fittrain Intervals c/o Alchemy 365
A20:
5 Rounds:

45 seconds: Hadoukens (R)
15 seconds: Rest

45 seconds: Hang to Overhead
15 seconds: Rest

45 seconds: Hadoukens (L)
15 seconds: Rest

30 seconds: Jump and Touch
30 seconds: High Knees

Finisher
30 band pull aparts
60 temp tantrum
1:00 min bf stretch

2 rounds, at any pace to get the same numbers

• Lunge 100 ft. AFRAP
• Handstand walk 100 ft. AFSAP
• 50 strict pull-ups AFSAP
• 50 push-ups AFSAP

Eilinen/Lepo

3000 Row
300Du
3000 Row

18.9.2015 3+1

Lämmittely ja mobility

×Maastaveto

Metcon:
Parin kanssa 5 kierrosta toinen tekee toinen lankussa
5+5 HPC kp/kk
5 boxihyppy

Loppuvenyttelyt

TABATA THIS!!
box jumps @30/24
overhead lunges @16/8
push ups hand off
hand stand hold
everytime change the exercise 1' rest