“John Runkle”
20 Min AMRAP
-6 DL 225/155
-7 Burpee Pull Ups
-10 KB Swings 70/55
-200m Run

Score: Rds + Reps

PostWOD:
250m row or 200m run
Banded shoulder stretch
Foam Roller Back & Shoulde

ENDURANCE

TEAM OF 2

For Time..

2000/1600m Row

2 mile/1.6 mile bike

50 BB Front Squat 60/45

1500/1100m Row

1.7/1.3 mile bike

50 STOH

1000/800m Row

1.0/0.8 mile bike

50 Cluster

800/500m Row

0.8/0.5 mile bike

50 BB Front Squat

Etukyykky, 5 x 5

3 x 1 x tempaus sylistä + vala-allemeno (20-40kg)

2 sets 40sec on/20sec off
- mountain climber
- heel tapa
- crunches
- windshield wipers
- flutter kicks

Alkulämmittely ja mobility

Harjoitellaan tempausta

10min amrap
+1 toisto kierroksella lisää
Burpee
Istumaannousu
Rive pallolla

Loppuvenyttelyt

• 5-5-5-5-5 of:
BB Deadlifts
5 @ 9 RPE (-5% Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
80% 1RM 5-5 reps

2 x

30 sek lankkupito
30 sek hollow pito
30 sek max toistot abmat vatsoja

1 min selkälankku
30 sek supermiespito
15 selän ojennusta GHD penkillä

10 min Amrap
50 Double Unders
10 DB Thrusters (50/35)

For time:
100-200-300-400-500 meters with 60 seconds rest between sets