”Barbed Wire”
4 Rounds For Time:
400 Meter Run
20 Chest to Bar Pull-ups
20 Kipping Handstand Push-ups
40 AbMat Sit-ups
40 Air Squats

In teams of 2, for time:

• 100 Pull Ups
• 200 Calorie Row (switch every 20 calories)
• 300 Double Unders
• 400 meter Walking Lunges

Pre or Post: 1 RM Scap Protocol on crossover symmetry

RX partner workout with my son! :) 18 year old is a beast!

5 rnds
4-8 Kipping HSPU
https://vimeo.com/177023532
1 Conan
https://vimeo.com/175115146

Hang Clean (just above knee): 1×5@70%, 1×5@75%, 1×5@80%, 1×5@75% – rest as needed

21-15-9 (skaalaus 15-12-9)
Thrusteri ja Leuka (Kulmasoutu)

Strict Pullups
5.5.5.
50 D.U.

AMRAP 8'
5 burpees
10 Oh Lunges 20 / 10kg
20 D.U.
Rest. 4'
AMRAP 8'
5 Burpees
10 Clean 60 / 40kg
20 D.U.

Stretching

team of 2 (change if you need)

wod A

20' amrap
20 cal row
20 pullups
20 push presses 40/30

1' rest

21'-31'

max weight c&j

final score: rep + kg

Dumbell floor press 4x8

A:
B:
5rft:
250m row
30 DU/90SU
15 pull ups/15 ring rows
15 wall balls
C:

Alkulämmittely ja mobility

Harjoitellaan
Painonnostoa

12min AMRAP
5 punnerrusta
100m kone
15m farmari kävely

Loppuvenyttelyt