BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

---

5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

Post work to comments.

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä

Parin kanssa 5 kierrosta
1 köysi vuorotellen
5 burpee syncrona
5 punnerrusta ja läpsy
5 istumaan nousu jalat vastakkain

Loppuvenyttelyt

Alkulämppä: kivi sakset paperi

Mobility

Voima
Takakyykky
3x4-6

WOD

15min AMRAP kahdessa tiimissä, 1 tekee kerrallaan

20 Thrusteria
20 Cal
20 Seinäkävelyä
20 Pallo maasta olalle

Thursday 7th June 2018

WOD

21 Minute Ascending Ladder of:
9-18-27-36-45… Sit-Ups
6-12-18-24-30… Calories Rowed/Ski
3-6-9-12-15…. Push Presses 115/65

Post work and Rx to comments.

EMOM 20
1. 6-10 DB box step ups
2. 6-10 DB snatch
3. 6-10 DB thruster
4. 6-10 Burpee
5. Rest

4 sets:

8-10 per leg Bulgarian Split Squats at 3111 tempo with kettlebells in the front rack

50m Mixed Front Rack/Overhead carry. Hold your left Kettlebell in the front rack and the right kettlebell Overhead. Do something challenging that you can do 50m unbroken.

50m Mixed Front Rack/Overhead carry on the other side (Right arm in the front rack, left arm overhead carry)

maksimi

2-3 sets of max number of reps

15 Min E5MOM (ogni 5 minuti x 3 volte) of: Double Unders 72 reps
Row 24 Kcal
BB Power Snatch (50/35Kg) 12 reps