3 rounds
10/8 cal bike or row
10 passthroughs
10 beat swings

WOD
E2MOM for 30:00 (15 rounds)
1 round of Cindy
100m sprint or 8/6 cal bike

*cindy
5 pull-ups
10 push ups
15 squats

Alkulämmittely ja mobility

Harjoitellaan tuplia ja naruhyppyä

10min amrap
20 naruhyppyä
10 istumaan nousua
30m juoksu

Loppuvenyttelyt

AMRAP9
2 power clean 60/40
2 box jump over
4/4, 6/6, 8/8…

3 rounds
400m run
21x KB Swing 24kg
12x pull up

Aikaa vastaan 2 kierrosta:
Super Kids do:

60 Single unders
30 wall balls
30 kettlebell swings
2 rope climbs / 6 rope ascends

Ninjas do:
40 Double unders / 60 Single unders
40 wall balls
40 kettlebell swings
3 rope climbs / 9 rope ascends

5 x 30 sek work 1 min lepo

-DU

DB Zottaman Curls: 3 x 10. Rest 60s.

Warm up(0:00-10:00)
20 jing jang
10 warrior squats
then
10 air squats
20 jacks

10 air squats
20 heels to rear(2ct)

10 air squat
20 mountain climbers(2ct)

Mobility(10:00-15:00)
Pigeon-1:00 min per
Couch stretch-1:00 min per

Pointers(15:00-20:00)
Abmat sit up-full range of motion
Squat jumps-med ball in front, good range of motion on squat.
Deadlift-chest over bar, heels in ground, hamstrings loaded

Metcon(20)
On the 3:00 for 7 Rounds in 21 minutes

“Deadpool”

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (30/20)

7-6-5-4-3-2-1 Deadlifts

Opt(12)
5x5 hip extension
3x8 curl to press
3x8 dips
Tabata row

Finisher
15 scap push ups
30 over unders
60 bicycles
1:00 min quad stretch