*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sp-%, rest btw sets 2min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

7 sets (1 set every 5 min.)
200m wall ball run @ 9/6kg
18 USA swing@24/16 kg
12 box jump@60/50 cm
6 burpee pull up (Sc: target burpee)

Goal : sub 3 mins each set

AMRAP30 in teams of 3, YGIG, divide reps anyhow:
24 STOH
24 C2B / pull up / jumping kipping pull up
- rest 60s
36 hang power clean
36 (elevated) push up
- rest 60s
48 deadlift
48 air squat
- rest 60s

Jos osa joukkueesta haluaa tehdä WOD- ja osa EASY-version --> WODin tekijät tekee enemmän (esim. 10-12, 15-20, 20-25) toistoja per liike, jolloin EASYn tekijän lepoaika vs. työaika lähenee EASY-versiota.

hip & spine mobility

SMR foam rolling through lower limbs 1-2'/ muscle

shin box 3x5/5

banded straight leg Bretzel 3x6/6

hip airplane 3x8/8

For time

• 100 wall-ball shots
• 25 burpees
• 75 kettlebell swings
• 25 burpees
• 50 knees-to-elbows
• 25 burpees

1: burpee box jumps
2: hang squat cleans
3: double db push presses

Sawo Triathlon ja Kesä Juhlat <3

4 x 2min on / 1min off: (alt A & B)
A)
12 DB snatch alt 1x50/35lb
6 burpee box jump over

B)
8 DKB fr. rev lunge 2x24/16kg
10/8 cal erg

RPE 4.5