• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Lepopäivä.

AMRAP 4, 8 & 12
10 Hang Power Snatch
25 Deadlift
10 OHS
25 Box Jump
.
30/42,5kg
-> Each amrap starts from the beginning
-> 3 min rest between the amraps!

Run 400m or row 500m
Then
2 rounds
10 YTW
10 pvc pipe pass throughs

Core strength
4 rounds
10 hollow rocks
10 v ups
10 leg raises
0:10 hollow hold
1:00 rest

WOD
Light, Cardiovascular Exercise (Steady State): at a slow, comfortable pace (50-70% heart rate max)

10 Min Row
Rest 2:00
10 Min Bike or Run

Alkulämmittely ja mobility

Työntöä

2 kierrosta 30s on 1min off per liike
Laite
Rytmihyppy
Burpee
Vuorikiipeilijä
Polvennostojuoksu

Loppuvenyttelyt

Wodille

Working 30:30 for Max Cals/Reps
8 intervals on each;
Bike
1 min rest
Row
1 Min Rest
Burpee over bar (sideways)
1 Min Rest
DB snatch 22.5/15kg

Simple long conditioning, order may vary but it's the same workout. Post total reps, no need to reset the rower or bikes. 36 minutes total!

Cash in 100 wall balls

Burppes 10-9-8-7-6-5-4-3-2-1
Power cleans 1-2-3-4-5-6-7-8-9-10 61/40 kg
Push press 10-9-8-7-6-5-4-3-2-1 61/40 kg

Cash out 100 push ups

3x3 @92%
3x2 @94%
3x1 @96-98%%

Rest as needed btw sets.

WU
3rds
10x KB/DB swing
10x air squat
5+5 push press
10x sit up
5+5 hang power clean