Treeni
HS skill wod 20 min
10m Hs walk
15 Pull up

20/15 cal Bike/ echo bike

Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest

Treeni

HS skill wod 20 min
10m Hs walk
15 Pull up

20/15 cal Bike/ echo bike

Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest

5 RFT (20 minute cap)
-12 Dead Lift (155/95)
- 9 Hang Clean
- 6 Push Press

Alternated with partner on this WOD, team time of 16:50 for 10 rounds.

Lämmittely ja mobility

Tempausta:
Otm 15 combo: 1 tempaus 1 tempaus riipusta 1 vala

Metcon 3min
Burpee 5x
Askelkyykky +1 toisto

Loppuvenyttelyt

3-4 x 6-8

90-120s Rest between sets.

30 reps for time:

Snatch 60/42.5kg

• 3 Round of:
BB Squat Snatch (40/30Kg) 20 reps
MB Wall Ball (9/6Kg) 20 reps
Bar Facing Burpees 20 reps

3 rounds for time of

• Run 800 meters
• Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.

10 rounds on the C2 rower of:

• Pull a sub-1:25/500-m pace for as long as possible
• Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.