3 kierrosta

7 polven nosto
7 vauhtipunnerrus käsipainoilla

3 min lepo

7 polven nosto
7 tukyykky käsipainoilla

5 rounds for reps of

• 2 minutes of strict muscle-ups
• 3 minutes of rest

"Omatoiminen WOD"

A.
2 rds:
Row/Run 400m
12 Air squat
12 Sit up
12 Ring row

Mobility...
Hip / shoulders

B.
AMRAP 14min:

25 OHS (50/35kg)
5 Ring MU / C2B+Push up
25 Burpee over bar
5 Bar MU / C2B+Push up
25/20 cal Row

C.
Cool down:
Easy row/run ~3g5min.
Stretch / foam rolling

Rest day, total workouts of the week 12 hours, x 7

Meton: ma, ti, ke, pe, la
Aer: ti, to, 30+40 = 70 min
Squat: 650 kg

Gymnastics:
Pull up 60
C2B 45
T2B 40
HSPU 55

MU ma, pe 17
BMU ti 22
Bfly la
HSW ti, ke, pe

Sleep 3/7
Avg. time to bed 22:50
Avg. sleep time 7 h 53 min

Hang Clean
6x2r @ 85-90%
Go every 120s.

• reaktiolähtöjä ,

Läpsystä hernepussin hakua

Lähtöasento voi olla eri:
vatsaltaan, selältään, pää meno suuntaan, pää toiseen suuntaan jne jne.

”Sasquatch”
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

GRT(20)
On the 4:00 x5
400m run

Finisher
50 leg raise
1:00 min quad stretch

lepppeeee

Overhead squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.