PK-treeni

käy tekemässä kevyt 60-90 min kävellen tai pyöräillen.

2 rounds:

1:00 Pullups
1:00 Pushups
1:00 Air Squats
1:00 Leg Lifts
1:00 Bench Dips
1:00 Alt. Lunges

Round 1:
9, 20, 20, 20, 20, 20
Round 2:
5, 20, 20, 20, 20, 20

6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees

Timecap 25min

10:30AM:

Warm up to heavy OHS

2-3 min light cardio
1+1 min forearm smash with barbell on rack
1+1 min bicep smash with barbell on rack
1+1 min chest/bicep/forearms streching
1-2 min glute strech of your choise (each side)

4 rounds of:
5+5 KB snatches
10 MB oblique slams
5+5 Side plank hip raises
10 MB over shoulders
Rest

3 RFT
15 squat cleans (110#/55#)
25 pushups
15 situps
15 deadlifts (110#/55#)
200m run

2 rounds, at any pace to get the same numbers

• Lunge 100 ft. AFRAP
• Handstand walk 100 ft. AFSAP
• 50 strict pull-ups AFSAP
• 50 push-ups AFSAP

For time

21-15-9

*thruster 40/30kg
*ring push up

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps