Leikitään ja lämmitellään

Harjoitellaan kuperkeikkoja ja kärrynpyöriä

Tabata 24x 20/10
1) burpee
2) roikunta
3) tasapaino
4) lankku

loppujäähdyttelyt

100 Thrusters (61kg/43kg)
5 Burpees at the start of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish. Score is number of rounds and reps completed.

Timecap 40 minutes.

"AMRAP 15'
15 m DB Front rack lunge @2x15/10kg
10 T2B
15 m DB OH lunge @2x15/10kg
10 C2B"

Deadlift 1 RM, then 3 sets with 66%, choose reps

Abs: EMOM for 4 rounds
1) 5-10 Strict T2B
2) 5-10 Dragon flags
3) AMSU
4) Rest

Kisaryhmän treenit

Wodin venyttelyt voi tulla tekee ja metconin keppeesti...

Give your body and mind the rest it needs.
Stretching and mobility work.

http://gymnasticswod.com/content/pull-and-grip-strength-progression-pt1

Pre-WOD
- Work up to a heavy Clean & Jerk

WOD - 15 minute cap:
- Unbroken sets of Clean & Jerks
15-12-9
- As heavy as possible

Post WOD - 3 Rounds For Time:
- 15 Clapping Push Ups
- 30 DU

Right rope, don't know what happened, but FINALLY able to string together DUs, 20+ consecutive. Something just clicked ... so, we'll see next workout if it sticks. 115# on all rounds of Clean and Jerk unbroken. Sucked on Clapping Push Ups, my arms were toast to even do normal pushups at one point. Regardless ... progress.