Pre-WOD:
- Work Up to a Heavy Set of 3 Push Press

WOD - 10 MINUTE AMRAP
- 15 Box Jumps (24"/20")
- 12 STO (#115/75)
- 9 T2B

RX. 3 rounds + 15 Box jumps + 1 STO

Peg board + front and back balance to bar

warm up: classic gym, zoo walk, and core 5 '

wallbars climb 2* (hang) 2* (climb)
PB keep 2*15"
PB one step 5*2

Front and back B
to floor skills
2*10" tuck
2*10" pike
2*10" one leg
2*10" spreader
5 min Stretching

Back squat 3 RM, then 3x3 @ 90%

Pre-WOD:
- 1 Snatch
- 1 Squat Snatch or Snatch + OH Squat

WOD - for Time:
"2013 CrossFit Games Regional Event 6"
- 100 Double-unders
- 50 Handstand push-ups
- 40 Toes-to-bar
- 30 reps Shoulder to Overhead (160,100)
- 30 Lunges, alternating with barbell in front rack (160,100)

100 Singles, Double Abmat HSPU - last 10 reps with 1 Abmat, RX T2B, 115# STO, 95# Lunges. A little sweaty after this one. Hats off to the men and women who RX this workout!

Warm Up:
- Dumpster Run
- Lunges
- Karaoke
- Leg Kicks
- Push Up / Inch Worm
- PVC Work

Strength / Skill:
- 5x5 Bench

WOD - Not for Time:
- 10x25M XPO Sled Push

Post-WOD:
3x1Min Weighted Planks

WARM UP
100 glute bridges
30x seated 90/90 hip switches
40 squat rotation
50 Wall angels

MOBILITY
Use mobility ball or golf ball.

3min/ per foot massaging the bottom of your foot ( footsoles)
3min/ calf rolling or massaging from achilles tendon towards knee.
1min/ knee put ball in knee crease and kneel down and work those areas. you will work hamstrings and calf at the same time.
3min massage or roll inner thighs. from knee towards groin.
2min per side massaging TFL. (its always tight so be gentle its nasty) Not to aggressive. See picture to find the muscle.
2min massaging arround the belly button in a 20 cm radius. Light pressure and if anything feels really bad - stop and do less pressure)
2 min/ pec massage the chest muscles. Always tight. Also here not to aggressive.
3min / trap and neck area.
2min rolling or massaging your biceps and triceps.

FLOW WOD
4min of airsquats. Its an amrap but not about getting the most reps. You only breathe through your nose. And do not need to extend fully. We want an avarage of 40-50 squats per minute so we get a nice pump in the legs. No need to push to any pain levels. You should feel light headed from all the breathing.

COOL DOWN
10min breathing and relaxing. roll and stretch.

Hyvää itsenäisyyspäivää! Itsenäisyyspäivän kunniaksi voit käydä tekemässä Tuntematon Sotilas-treenin omatoimisesti boxilla!

Huom! Lauantain pikkujouluwod on hyvin samankaltainen joten valitse omasi ;)

Pre-WOD
- 7x3 Bench Press 80% of 1RM (175#)

WOD - 8 Tabata Intervals of Each:
- Row: Total Meters
- Push Ups: Total Reps

818 Meters
57 Total Reps

Happy to build some mental tenacity and push through some moments of wanting to throttle back on the tabata rows. Working to deal with those "want to quit" moments better and also up my efforts overall. Arms toasted for Push Ups, but reps were reputable reps! :)

eilinen/lepo

EMOM 12

Parittomilla minuuteilla 2 x rive + 2 x etukyykky

Parillisella minuutilla 5 x kahvakuulaheilautus + 5 x boxihyppy