Wod
6 x 3 min work/ 2 min rest
Treeni:
25/20 cal Row
20 Burpee
10 Dual Db/Kb hang power clean 22,5/15kg
20 Hspu
60 Double unders

Hiki:

25/20 cal Row
20 Burpee
10+10 db hang power clean
10+10 db stoh
60 Single unders / Double unders

Complete Unbroken Set of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Score is the max weight use.
Time 20 minutes.

60 perces rúdsport edzés kezdő 1-es, 2-es szinten, gyakorlatok és összekötések egyaránt

Joka alkava min x 6

*7 täydellistä wall ballia
*3-5 chest to bar

Joka alkava min x 6

*7 täydellistä wall ballia
*3-10 pull ups

Hang Power Snatch (Above knee) 2RM, in 12 minutes.

Take a rest! Murph is coming...

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds @ workout pace
200m Run
500m BikeErg
15/12 (cal) Row
– Rest 0:30 –

Alakroppa ja selkä.

WOD Prep
EMOMx9
1 - 5 thrusters
2 - 5 deadlifts
3 - 5 box jumps

Team WOD
Teams of 2
50 Deadlifts (225/155#)
50 Box Jumps (24/20”)
50 Thrusters @ 95/65lbs
50 Burpees
50 Snatches @ 95/65
* 1 person works, 1 person runs 200 meters.
* Partners Switch when the runner returns. If the reps are complete before the runner returns move on to the next movement.