Lämmittely leikki ja mobility

Tehdään roikuntaliikkeitä

Wod
Kuperkeikka
Burpee takaperin
Roikunta
Tasapaino
Eläin

Loppuvenyttelyt

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.

2-3 kierrosta
30sec on/15sec off
Hollow hold
Heel touches
Mountain climber
Plank hold/plank walk
Crunches

3 rounds
10/8 cal bike or row
10 RKBS light weight
5 push ups

WOD
50 cal bike/60 cal row
5 rounds
10 RKBS 70/53
10 push ups

40 cal bike/ 50 cal row
4 rounds
10 RKBS
10 Push ups

30 cal bike/ 40 cal row
3 rounds
10 RKBS
10 push ups

20 cal bike/ 30 cal row
2 rounds
10 RKBS
10 push ups

10 cal bike/ 20 cal row
10 RKBS
10 push ups

*30:00 time cap

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

1A) Back squat 5x6x75%
1B) Strict HSPU 5x6

Alkulämmittely ja mobility

Nopeusrata

10min amrap
2 köysi
5 tempaus kyykkyyn kepillä
2 kierrosta juoksu salin ympäri

Loppuvenyttelyt

Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(20)
WRK 4:00 REST 1:00 x4
25 kettlebell swings
100m run
20 v-ups
100m run
15 burpees

Finisher
50 round the world
1:00 hamstring stretch

10:00 ascending ladder
1 devils press 50/35
1 box step over with DBs
2 devils press
2 box step overs with DBs
........etc