Jos et ole osallistumassa kisoihin niin omatoimisena treeninä :
10 kertaa 1 min walk / 2 min jog/run = 30 minutes total.
Lisäksi EMOM 10 of :
5-10 burpees

Juarez Valley Squats

20-1-19-2-18-3-17-4-16-5-15-6-14-7-13-8-12-9-11-10

Decending: Back Squats
Acending: Front Squat
75 lbs

In between each rep 1 rep Shoulder Press @ 155lbs

500 M Run
50 reps Weighted Abmat Situp
250 Single Unders

AMRAP 15 Minutes:
5 Front Squats 185/125
10 Lateral Bar Burpees
15/12 Cals assault bike

The Front Squats come off the floor. The first rep can be a full Clean, and they should be on the medium-heavy side for you for 5 reps. The Burpees are Rx’d as a two-foot take off and landing. Stepping over is a scaling option. Womens 12 calories mens 15 .

Post rounds, reps, and Rx to comments.

A: Conditioning
Teams of 3:
150 Calorie Row
50 Power Snatches 42/30
150 Calorie Row
50 Clean and Jerks 42/30
150 Calorie Row
50 Thrusters 42/30

2 rft.
Row 1500/1200 Meters
30 Chest-to-Bar Pull-Ups

parin kanssa

5x
1,5 min aikana soutu 200 m + loppuaika seinäpalloa

Toinen tekee, toinen lepää.

Tulos on parin kanssa tehdyt seinäpallot yhteensä.

Deadlift 5-3-3-1-1-1 reps

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)

-Harjoitellaan mave, kuperkeikka ja köysikiipeily

sen jälkeen vauhditonta pituushyppyä (mittaa tulokset)

Wod “coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
- 800m run
- 30 press ups

Wod: be strategic with this Wod! You must accumulate 6 mins of holding onto the pull up bar. When you drop you get punished!

tempaus 3x3