5 kierrosta aikaa vastaan

5 rinnallevetoa
5 etukyykkyä
5 thrusteria
5 vauhtipunnerrusta
1 min lankkupito

200 m run
10x T2B
10x BoX Jump

Back squat 3-4x 5 @80%+

AFAP (As Fast As Possible)
4 rounds for time of:
30 KB Swings 24/16kg
30 Burpees

Pre-WOD
5x3 push press

WOD
3x5min AMRAP
2min rest after each round
10 KB swings (53#,35#)
10 box jumps (24",20")
10 HR push-ups
10 sit-ups

First class back after 5 weeks, December 21st was last class. Over holiday break caught Flu, Bronchitis ... which resulted in kicking in a Gouty Arthritis attack. Impacted both feet, right knee, both hands and wrist - EXTREME pain. Good to get back in class, slowly make the journey back to health through the pain of regaining strength, endurance and mobility. No move ... No life.

Passiivi lepo

12 kierrosta:
Askelkyykkykävely + levypaino rinnan korkeudella – 20m (10 kg/ 5 kg)
Wall Climb – 1 reps

Choose ONE of the following sports

Swim : 800m @ 70%

Bike : 10M @ 70%

Run : 5k @ 70%

Row : 5k @ 70%

T2B kippaustekniikkaa

2-3 rounds:

15 ring row
10+10 suitcase deadlift