Alkulämmittely ja mobility

Boxihyppyä ja kk mavea

30s työ 1min lepo, 3 kierrosta
Juoksu
Lankku
Selän ojennus

Loppuvenyttelyt

21 - 15 - 9 Reps for time of:
Bench press 70/50 kg
Squat clean 85/60 kg

ogboxhyvinkää

Skill: 5 mins working on partner assisted strict RMU

Wod: 3x10 min amraps- (2 mins rest and rotation)
1A-
Partner 1 20/17 cal ski
Partner 2 ME Pull ups

1B-
Partner 1 20/17 cal row
Partner 2 ME BJO@24/20

1C-
Partner 1 20/17 cal bike
Partner 2 ME D-Ball clusters@30/20

Wod aim: you rotate when the 20/17 cals have been reached - score is ME movements.
Go hard and fast !! High intensity throughout

2 köysikiipeilyä (1 köysikiipeily on 3 köysilaskeutumista)

4 kierrosta:
15 m Kelkantyöntö sprintti, 5 - 10 kg + kelkka
12 seinäpalloa 4-8 kg
9 varpaat tankoon

2 köysikiipeilyä

12 min AMRAP:

• 10 gobblet squats
• 15 sit-ups
• 2 x sprints

AMRAP 17:
40 Lateral Barbell Burpees
30 Snatch, 35Kg
30 Lateral Barbell Burpees
30 Snatch, 40Kg
20 Lateral Barbell Burpees
30 Snacthes, 45Kg
10 Lateral Barbell Burpees
AMRAP Snatch, 50Kg
One barbell. You must change weights.

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

AMRAP 10 Min
Lunge 20
Run 50
Rest 5:00
Then
AMRAP 10 min
5 Pull-up
10 Push-up

5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Rest 1 Minute Between Rounds

Dumbbell #: (50/35)’s
Dumbbell kg: (24/16)’s**

AMRAP 31 Min.
5 Deadlift 40/21 kg
5 Clean 40/21 kg
5 Push press 40/21 kg
5 Thrusters 40/21 kg
5 Burpee over bar

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will do 50 Kettlebell Swings (16/20). Once Partner #2 finish the 50 KB Swings, Partner #1 will grab the Kettlebell and begin their 50 Swings, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps