jumping jack 30 seconds
inchworm walk out 15 reps
squats 20 reps
push ups 20 reps
pendulum lunge 10 reps each leg
mt.climber 30 seconds
plank 45 seconds

RestDay!

Lepoja

Strength:

Pull up
3-3-3-3-3

Jokainen sarja mahdollisimman raskaasti. V.0-1

Conditioning

A) 10 Rounds of nate:
2 MU (Bar or ring)
4 Strict HSPU
8 KB swing @32/24kg

Huom!
Voit tehdä treenin aikaa vastaan tai for quality.
Skaalaukset:
MU-> Bar MU with rubberband
Strict HSPU->Kipping

Accessory
4 Sets:
8 Ring row
30sec Rest
14-16 Alt.DB bench press
1min Rest

Core 3-4 Rounds:

20sec L-sit hold/knee tuck hold
12 Alt. V-ups
8/8 Side plank rotations
1min Rest

Maastaveto 6 x 4 x 80%

Työntöotteella penkkipunnerrus

5 x 5 x samat painot kuin viime viikolla.

2-3 min light cardio
5 cobra to downdog (pause for 3-5 sec on both positions)
5 russian baby maker strech (pause for 3-5 sec on both positions)
5+5 over the hurdles from out to in and in to outside

”Open WOD 13.4”

AMRAP 7 of ascending reps:
3 Power Clean + S20H (60, 42.5 kg)
3 Toes To Bar
6 Power Clean + S20H
6 Toes To Bar
And so on continuing in this fashion..

Handstand walking
Warm up :
Classic gym
Zoo walk
Core

Handstand front / Back 2x10
Handstand climb 5x
Handstand side to front
Handstand oside
Handstand side to back
Handstand oside
Handstand walk with partner/s

Wod: 8 rounds for time
wheelbarrow to Shoulder 15 m
A1:8 t2b
A2: handstand <=>

2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1-2 min glute strech of your choise R/L

7 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps
3:00 rest
5 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps
2:00 rest
3 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps