Eilinen/lepo/peruskunto harjoitus

5 x e2m:
5+5 BB reversed lunge

3 rounds of:
8 deadlift
8+8 band woodchop

15 x 30s on / 15s off:
1) row or ski
2) dkb swing
3) v-up alt.

For Time
run 8,6km
salilta lähtö + 4 kierrosta Hallipussia + takasin

Scaled WOD
For Time
run/walk 3,8km
salilta lähtö + 1 kierros Hallipussia + takasin

A,
For time:
Sled Drag, pick load, 50 m
30/25 Bike Calories
50 Kettlebell USA Swings, 32/24kg
30 Toes-to-bars
50 Box Jump Overs, 60/50cm
30/25 Bike Calories
Sled Drag, pick load, 50m

Sled Drag- moderate

Goal: Sub 20 min

B,
3 rounds for quality of:
10 L/10 R Banded Clam Shells
Med Ball Wall Sit, pick load, 20 secs
30 Banded Leg Curls

Med Ball Wall Sit- med ball between knees; light

RestDay!

10 min easy pace warm up
*
2-4 rounds
Machine intervals 4min On/1min off
1) bike
2) row
3) ski
4) echo

3min easy /1min moderate / 1min rest
*
5-10min easy pace cool down
Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

5x5 Floor press

4 rounds, each for time, of

• 500-m row
• Rest 2 minutes

2-3 rounds:

20-30s hollow hold
40-60s plank hold

rest as needed between sets

AMRAP’20
10 DB Snatch 32,5/20kg
10 pistols
10 C2B