"Helena"

WOD:

3 rounds

20 box step ups
15 abmat situps
10 burpees

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

RCVR(30)
walk, jog, yoga...

Finisher
30 abs of choice
1:00 child's pose

RestDay!

*Liikkuvuus:

Nilkat

*Kyykkyterapia:

-Vatsalihasten käyttö kyykyssä
-Pakaroiden käyttö kyykyssä

*Abmat sit up

A. Warm Up
AMRAP 8'
8 Box Jump
20" HS Hold
10 Toes to Ring
20" Squat Hold
10/15/20... DU

B. Forza
Ogni 2' per 16'
3" bottom Front Squat X 3 REP
Set 1: 50-60% @1Rm
Sets 2-7: 65-70% @1RM
Set 8: 75%@1RM

C. For Time
3 Thruster 60-50/45-35KG
3 Toes to Bar
50 DU
6 Thruster 60-50/45-35KG
6 Toes to Bar
50 DU
9 Thruster 60-50/45-35KG
9 Toes to Bar
50 DU
12 Thruster 60-50/45-35KG
12 Toes to Bar
50 DU
15 Thruster 60-50/45-35KG
15 Toes to Bar
50 DU
18 Thruster 60-50/45-35KG
18 Toes to Bar
50 DU

D. For Time
AMRAP 3'x 2
15 Hang Clean and Jerk 60-50/45-35KG
Max Burpee Over The Bart nel tempo rimanente
rest 4'

E. For Time
8 Rnd
200/150mt Row
Rest 2'

F. Skill
Alt. Touch and Go Dumbbell Squat Snatch
5 x 10 Ogni set aumentare il carico
Rest 60"

G - LAVORO OPZIONALE
L-SIT
3×20-30"

Banded Good Mornings
4×15
DB L.SEATED
5×10-15

Strength:

Build up to heavy (bent over) arm over arm sled drag

Workout:

Team sprints (one in one out)

5 DB snatch each arm
100m sprint

5 rounds each

4 Rounds
10 /10 tricep kick backs
1 Min plank
Rest 1 Minute x4

For Time;
3 Rounds
50 Air Squats
50 burpees

EMOM 40
1. Double under x 30-50
2. 2 rounds of DB Macho Man” @22,5/15kg
3. V-up x 10-12
4. Up and Down x 10-12

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing