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

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

WOD 1:
Deadlift
2 reps for max
225 and 240

Kettlesnake:
400m run w group
10 over the log burpees
400m run

WOD 2:
50+ thrusters (45)

WOD 3:
30 fat bar snatches (45)
2x 40m fat bar front rack lunges

3 rounds:
Plank (1 round: 30s plank, 2 round: 45s plank, 3 round: 60s plank)
20 russian twist 20/15kg
15 lying leg raises (slow)

AMRAP30

15 cal Soutu
15 Burpee pull up
15 Boksihyppy

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

Wod
5 Rounds
1 min Row

1 min Burpee Box jump overs 120/100cm

1 min rest

AMRAP 4 x 3, rest 3 min btw rounds.

50 double unders
6 devils press 2x22,5/2x15kg
10 box facing burpees

2 x Hang Squat Clean + Jerk

Building in 20 minutes heavy complex.

Warm up 3 rounds:
Lunge + hip push x 5+5
Scapula push up + rotation 5+5
Hamstring strech x 10+10
Dead lift 5+5
Plank rotation 5+5

AMRAP 20 min, every 3 min 3 burpees
Lunge + squat + lunge x 5+5
Push up+shoulder tap+shoulder tap x 10
Dead lift + row x 5+5
Sit up + russian twist x 10
Running/ Skipping/Jumping Jacks x 50