3 rnds for max pump, no rest btw sets
Max effort Banded triceps
Max effort Banded Lat pulldown
Max effort Banded pull apart

• Nyt ei lasketa toistoja, vaan pumpataan kuminauhalla voimaa ojentajiin ja selkään.
• Lihastuntuma ja polte treenissä tärkein. Ei taukoja liikkeitten välillä.

For time

5-10-15

OHS @70/50KG
BMu
HS walk

Tc 12min

10 Rounds
Min 1: 15/10 cal Row
Min 2: 12/8 cal Bike
Min 3: 10 DB step ups (lightweight)

30:00 min total time

Maastaveto

5 x 6

Warm up
400m Run or 500m Row or 20 cal bike
Into
3 rounds
10 air squats
10 RKB swings

Back squat
E2MOM x 6
8@ 55% of 1RM
6@ 65%
4@ 75%
3@ 80%
2@ 85%
1@ 90%

*if you don’t have a 1RM pick weights light enough to start with that you can build on each round. Reps should be done unbroken each round.

To prepare for EMOM do at least 2-3 sets of 10 reps starting with an empty barbell building to 45% of 1RM

A) Snatch

Muscle snatch, 3 x 2 @ 40% (of snatch)

B) Clean & jerk

Power clean + clean + jerk, 3 x (1+1+2)

** Named for Bobbi Gibb - Kathrine Switzer The first women to run the Boston Marathon**

RX WOD 3 Rounds For Time (Below are the different levels of modifications)
1. Ultramarathon R1-50 reps, R2-50 reps, R3-50 reps, R4-50 reps
2. RX (Full marathon) R1-20 reps, R2-30 reps, R3-40 reps
3. (Half Marathon) R1-10, R2-15, R3-20
4. ( The 5k ) R1-5, R2-10, R3-15
5. 2 mile Fun Run Do R2-10, R3-15
6. Light Jog Do R1-5, R2-10
7. Practice Lap do R1-5 (Work your way up to doing 2 laps, then 3 laps. Once you can do 3 laps move to the Light jog, then to the 2 mile and so on..)

Conditioning modifications and Buy Out
Ultra-100 for each, Buy out 100
RX-25, 30, 35, 40, 45, 50, Buy out 40
Half-12, 15, 18, 21, 24, 27, Buy out 20
5K-6, 8, 10, 12, 14, 16, Buy out 10
2 mile-3, 5, 7, 9, 11, 12, Buy out 5
Jog-5 each, Buy out 3
Prac-3 each, Buy out 2

Warm – Up
10 high Knees
10 butt kicks
10 Butter Fly Sit ups
5 pushups wide (If needed do them from your knees)
5 Diamond (triceps) pushups (If needed do them from your knees)
30 sec of jump rope with or without rope

WOD
For Time: Start the time when you start the conditioning Buy In:
Conditioning Buy In
1. 25 Front / Back Jump Squats
2. 30 Plank Jacks
3. 35 Speed Skater
4. 40 Skier Hops
5. 45 Rabbit Hops
6. 50 Box Toe Touches

WOD 3 Rounds Timed R1-10 reps, R2-15 reps, R3-20 reps
Exercise 1: Explosive Burpees
Exercise 2: Plyo Tuck Jumps
Exercise 3: Multi directional Lunges (Stay Balanced)
Exercise 4: Explosive push ups
Exercise 5: Ab Explosion: (Each) Abs Side sit up Right Then Left + Ab crunch 90 Degree leg toe tap Right leg then Left leg + Half circles.

Buy out:
40 - 180 degree Jump Squat get in Go and do it again.

*Done Stop timer
*
Light stretching.

3-4 Sets:
A. Banded Side Plank (60-90 Seconds)
B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
C. Wrist Rolls with Barbell (60-90 Seconds)

*Repeat from 6.10.22 

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(18)
WRK 2:00 REST 1:00 x6
8 db hang clean to alternating shoulder press
(2 sec pause at the top of each press)
32 db hopovers
8 tricep overhead extensions
32 mountain climbers

Finisher
50 double crunch
1:00 hamstring stretch