Tekniikka:
Thruster
KB swing

Hyppyleuka / leuka

9-10 Back Squat & Accesory
10-11 Basic Endurance CrossFIt
11-12 Basic Endurance Run
16-17 Back Squat & Accesory
17-18 Basic Endurance CrossFit

Jerk 6x2
rest 2-3min btw sets

"BFF"
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings
Wallballs *Females 9' Target

Kettlebell Pounds - 53/35
Wallball Pounds - 20/14
Kettlebell Kilos - 24/16
Wallball Pounds - 9/6

Work to heaviest 2 reps of hang squat snatch

Alkulämmittely ja mobility

Harjoitellaan rive ja työntö

Wod:
6x2min
8 Seinäpallo
8 burpee

Loppuvenyttelyt

Weighted Pullup 2 RM, then a set with 50% weight, then a set without weight (choose reps)

A.
5’ DU
PVC+Mobility
4 Rnd
12 KB Thruster (6+6 ) One arm
10 Tall Box Step Up
12 cal. Bike

B.
Emom: Ogni 90” (10 set):
Hang Clean + Jerk
(2+2)

C.
10 rnd
10 Cal. Row
10 Wall ball

D.
Pause Front Squat
3-3-3-3-3
70%+ 1RM
Pausa di 5” in bottom position

E.

Ogni 10’ , per 30’ (3 set):

400 Meter Run
10 Burpee Box Jump Over
10 C2b
10 Burpee Box Jump Over
30 GHD sit-up![]

Tall Box Step Up

(https://cdn.wodconnect.net/uploads/comment_upload/image/8542/118ec74bb5704fa58473c238a4159e182154dd93480c868f932c69e3f268c409.jpeg)

Kehonhuolto

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3 x 2 tempausta hitaasti polven alla, super tiukka selkä

3 x 1 tempausta hitaasti polven alla, super tiukka selkä