Rakenna lumiukko vielä jos ehdit!

Heittele lumipalloja mahdollisimman pitkälle.

Seiso yhdellä jalalla silmät kiinni mahdollisimman kauan!
2 yritystä / jalka

WOD:
5 kierrosta
20 XY-hyppy
15 dippiä kädet penkillä / kivellä

Optional Accessory
STRENGTH

3x10-20 Landmine Twist video

RPE 3+ to 4

Lepoja

Alkulämmittely ja mobility

Agility tikkaat

12min AMRAP
10m karhu
10m askelkyykkykävely
10 naruhyppy
10s Käsilläseisontapito

Loppuvenyttelyt

Banded deadlift 6x4 reps

A,
Every 2 mins for 10 mins do:
15/13 Bike Calories
3 Rope Climbs

Goal is to finish each round in a similar time. Pace it from the start and try to keep it there. Rest the remainder of the 2 min window

B,
For quality:
20-18-16-14 reps of:
Banded Air Squat
10-9-8-7 reps of:
Banded Push-up

Warm up
Tabata bike or row

Then 2 rounds
10 good mornings
10 glute bridges

Deadlifts
E2MOM
10-8-6-4-2
Increasing in weight each round

WOD
4 RFT
400m run/500m row/20 cal bike
15 KBS
15 sit ups
15 push ups

Warm up
3 rounds
8 cal bike or row
10 DB press
10 passthroughs

Strict press
E2MOM x 5
10 reps
*staying at same weight

WOD
100 jump rope
50 sit ups
25 Ring rows
80 jump rope
40 sit ups
20 ring rows
60 jump rope
30 sit ups
15 ring rows
40 jump rope
20 sit ups
10 ring rows
20 jump rope
10 sit ups
5 ring rows

2-3sets:

3+3 Turkish get up
15-20 GHD hip extension

Rakkaudella Karjalasta
Sali kiinni