Basic Endurance 60 min

Row/Ski/bike
*every 3:00 1 rds "Cindy"

• 5 Min E1/2OM of:
Ogni 0:30 x 10 sets
BB Clean & Jerk (any style) touch n’go (60/40Kg) 3-5 reps
@ 5:30
BB Clean & Jerk (any style) touch n’go (60/40Kg) max reps unbroken
Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
una serie a max reps unbroken

Lepoja

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH

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HYPPYKYYKKY

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CLEAN PULL

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ETUKYYKKY

Handstand!

warm up: ZOO walking
5 ' core

Handstand progression with wall
2*10" to lay
2*10" diagonally to lay
2*10" handstand to back
2*10" handstand to abs
2*10" handstand with bend

WOD:TEAM:
wheelbarrow with partner 15m
handstand with bend or wall until partner do 10 push up after change

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Alkulämmittely ja mobility

Vauhtipunnerrus

Wod: 10min amrap
20 Hyppis
100m juoksu
+1 burpee / kierros

Loppuvenyttelyt

AMRAP 15
5 Overhead Squat (R)
5 Overhead Squat (L)
10 Front Squat 10/5kg
10 Air Squat
10 V-ups
10 Suitcase
10 Sit Up

ABC Anything Be Complete

(weighted) Pullup 5 RM, then max reps without weight

3 Sets - Focus on control of each movement - move slow and deliberately
10 Quadruped Hip Ext/leg
rest 15sec
30sec Forearm Plank
rest 15sec
10 Side Plank Rotations/side
rest 15sec
10 Jefferson Curls
rest 60sec