Alkulämppä: Pizzalähetti

Mobility

Voima:
Maastaveto emom 6
x4

WOD
YGIG 12min
8 Kahvakuulaheilautusta
6 Boxin ylitystä
4 Seinäpalloa

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

Superkids

5 x
100 m juoksu
30 istumaannousua
2 köysikiipeilyä

Ninjat
3 x
300 m juoksua
30 hollowkeinuntaa
3 köysikiipeilyä ilman jalkoja

Strongman Sunday
– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Overshoulder
– Tire Flips
– Heavy sandbag, stone or DBall Carry against stomach
– Yoke Carry

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

WARM UP:
-WB run to "väiski"

STRENGTH:
-WB TOSS BACK FACING OVERHEAD (for max distance m.)
-WB SLAM 5 x 10 (in pairs)
-WB ABS SIDE-THROW 3 x 10/side (in pairs)
-WB SHUTTLE RUN 4 MIN AMRAP (in 2 pers teams)

COOL DOWN:
-WB run to the "Basement"

TABATA 4 min:
- Mountain climbers.
- Bicycles

Lämppä leikkiä ja mobility

Kahvakuularalli

Harjoitellaan maastanostoa

Metcon 12min
5x burpeeta
10m karhukävelyä
3x T2B

For time
3 rounds

800m run
400m farmers walk with dumbbels
800m run
400m kettlebell frontrack walk

Amrap:

5x Pull Ups (strict)
3x T2B (strict)
1x Hspu (strict)