D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 80-85% of today’s heavy single

AMRAP 12'
30 double unders
20 clusters @20/15
10 deadlift @40/35

Lämmittely ja mobility

Harjoitellaan Mavea

Metcon
kaverin kanssa vuorotellen 5 kierrosta
5x punnerrusta
10x kyykkyä

Lankku tabata

Loppuvenyttelyt

15-12-9-6-3 ring dips
12-9-6-3-15 pull ups
9-6-3-15-12 squat jumps
6-3-15-12-9 burpees
3-15-12-9-6 walking lunges

Warm Up:
- 30 Sec Hand Stand Hold
- 5 Wall Squats
- 10 Push Ups
- 15 Situps

Pre-WOD:
- Work up to heavy set of 3 rep Deadlifts; Touch and go, do not let go of bar.

WOD - Hero WOD "The Seven" w/ Partner:
- 7 HSPU
- 7 Thrusters (135,95)
- 7 K2E
- 7 Deadlifts (225,135)
- 7 Burpees
- 7 KB Swings (53,35)

• Alternate movements with partner.

w/ 25# plate

9 rounds

1 Burpee ja boksin/roquepalki ylitys
1 Köysilaskeutuminen
2 Burpee ja boksinylitys
2 Köysilaskeutumusta
3...
3..
4..
4..
Niin monta kun ehdit!

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)

Perform 12' tabata training of:
double unders
box jump
burpees

rest 1' between each tabata.

Superkids:

3 kierrosta: (yhteensä 9 min)

2 min AMRAP
1 köysikiipeily
5 rengassoutua
5 täydellistä kyykkyä
1 min hollowrocks

Ninjat
3 kierrosta: (yhteensä 12 min)

3 min AMRAP
1 köysikiipeily
8 rengassoutua
8 pistoolikyykkyä vuorojaloin
1 min hollowrocks

Tulos: kierrokset köysikiipeilyssä, rengassoudussa ja pistoolikyykyssä.