Lämmittely ja mobility

Tempaustreeni:
pareittan vuorotellen 20min ajan

Metcon 1min on 3 kierrosta
1.Boxihyppy
2.Kone
3. Lepo

Loppuvenyttelyt

Penkki 3x4x70%, 5x4x80%
Merkkipenkki 5x5 (rinnalla selvä pysäytys, painot n. 60%)
Kulmasoutu 100 toistoa (12-20 toistoa / sarja)
Palauttavaa/kuntouttavaa olkapää-jumppaa (voit katsoa YouTubesta esimakua blackburns for shoulders)

WOD - For Time:
- 1000M Run
- 80KB Swings (#53/35)
- 60 Box Jumps (24"/20")
- 40 Pull Ups
- 20 Shoot Through
- 200M Farmer's Carry (Heavy)

53# KBs for Farmers Carry, RX all other movements. 2 minutes behind my 18 year old son ... burned me on the run and box jumps. Like the chipper workouts, fight through and hit the finish line.

Saturday

3 x 5 clean pull, 85 % + 7 + 7 bulgarian lunge, choose the weight, 2 min rest

Strength: 20 mins to build upto a 1rm Clean and jerk

Wod: 7 min Amrap
7 Thrusters@40/30

Wod: aim to keep a fast pace , aim to go unbroken on thrusters then walk to pull up bar aim to go unbroken on pull ups then walk back and keep that going.

Rinnalleveto, 2s pysähdys: polven allapuolella, polven yläpuolella, korkea riipuus, 8x3 50% rinnallevedon maximista

3rds
Pc