EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

20 min Ulkona erilaisia agilityratoja: esim

5 x 3 max vauhditon pituushyppy (kolmitassu)

WOD:

Death by burpee pistejuoksu (3-5 m matka)

1.min 1 x burpee + juoksu
2. min 2 x burpee + juoksu
3. min 3 x burpee + juoksu
4. min 4 x burpee + juoksu
....

Kunnes ei enää ehdi lisäämään yhtään burpeejuoksua minuuttiin. Max aika 20 min.

2-3 min light cardio
1+1 min wall pec strech
1+1 min wall bicep strech
1-2 min cobra to downdog pose (stay 10s on each strech pos)

Treeni tähän

A,
5 rounds, each round for time, of:
9 Deadlifts @142/102kg
9 Bench Press @84/57kg

Rest 1:30 between each round.

B,
For time:
Kettlebell Farmers Carry @24/16kg, 400 m
Double Kettlebell Front Rack Carry @24/16kg, 200 m
Double Kettlebell Overhead Carr @24/16kg 100 m

For total time:

15 Front Squats
30 T2B
15 Thrusters
Then, rest 1 min before continuing with:
15 Front Squats
30 C2B
15 Thrusters
Then, rest 1 min before continuing with:
15 Front Squats
30 BMU
15 Thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

43/29kg for the front squats and thrusters

Time cap: 15 min.

Warm Up
3 sets
1:00 row or air bike
5 inch worm
10 db snatches @starting at light weight and increase weight
10 db goblet squats
6 box step ups
3 box jumps
then workout prep
4 db facing burpees
4 db snatches
4 box jumps
4 heavy wall ball shots

3 rounds
10/8 cal bike or row
10 passthroughs

Spend 8:00 warming up power cleans

Partner WOD
50 RFT
5 AKBS 70/53
3 pull-ups
1 power clean 185/135

Partners must complete a full round before switching

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Sali kiinni