Reaktiolähtöjä:

-Päinmakuulta
-Selinmakuulta
-Hernepussin tms. hakua

jne..

At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be heavy but unbroken set.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments

5 rounds

Max reps strict pull ups

Max reps HSPU

For time:
15 squat cleans
30 toes-to-bars
30 box jumps
15 muscle-ups
30 shoulders-to-overheads
30 double-unders
15 thrusters
30 pull-ups
30 burpees
90m walking lunge with plate held overhead

For time :
2000 metres Rowing
200 DU
200 Metres Walking lunges

Superkids

5 kierrosta aikaa vastaan:

5 leaunvetoa
5 dippiä renkailla
30 naruhyppyä

Ninjat

5 kierrosta aikaa vastaan

7 leuanvetoa
7 dippiä renkailla
30 DU

Ninjat: 6 x 6 vauhtipunnerrusta

Superkids: 4 x 12 vauhtipunnerrusta

A. Warm Up
3 Rnd
10 DB Box Step Up (peso leggero)
10mt HS Walk a muro
Run 200m/row 300mt

B. Forza
EMOM 8'
3 Power snatch @75-85%
Drop and Reset

C. For Reps
AMRAP 12'

3 DB Box step over (peso alto)
3 Thrusters 45/25-30kg
6/6, 9/9, etc..
ogni set 15v-up

WOD ENDURANCE

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes