D.

For time:

Row 2000 meters
50 Chest-to-Bar Pull-Ups
Row 1000 meters
25 Chest-to-Bar Pull-Ups

In 15min
1000/800m row
In time remaining
Amrap
5 strict pull ups
10 push ups
15 squats
5min rest
In 15min
1000/800m row
In time remaining
Amrap
10 DB thrusters
15 TTB

A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
Minute 2 – Alternating Lateral Lunges x 12-16 reps
Minute 3 – V-Ups x 15 reps

B.
For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups

WU
3rds
8x good morning
8x plank shoulder tap
8x burpee

Alkulämmittely ja mobility

Harjoitellaan työntö saksiin + otm 8: 1rive ja 1 työntö

Amrap 8min
4 kp thruster
6 t2b
30 hyppynaru

Loppuvenyttelyt

Metcon (Time)
BUY IN: 100 DU's
21-15*-9*
Overhead Plate Lunges (45/25)
T2B
* Rope Climb Before/After and B/W RDS
BUY OUT: 100 DU's

• 3 Round of:
Row 1000/800 m
5 Round of “Cindy”
1 Round of “Cindy” =
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps

Alkulämmittely leikkiä ja mobility

Voimistelua

Otm12
Käsillä seisonta
Leukapito
Valakyykky

Loppuvenyttelyt

Alkulämmittely ja mobility

Riveä, allemeno harjoittelua, pallolla ja tangolla

Teami chipperi 2-3 hlö tiimissä, 1 tekee ja muut lepää
2-4 köysikiipeilyä (1hlö)
40 seinäpalloa
40 burpee
40 Boxihyppy
40 leukaa
40 punnerrusta
Laite: 250m/hlö

Loppuvenyttelyt

Alkulämmittely ja mobility

Riveä, polven alta

30s työ 30s lepo, 4 kierrosta
Boxin yli burpee
Kone
Istumaan nousu

Loppuvenyttelyt