WOD:
Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of:
Deadlift (60/40kg)
Bar Facing Burpee
(Timecap:10 minutes)

STR:
5 minutes of:
1-2-3-4-... of Strict (Banded) Pull-Ups
15 Plate Floor Press

5 minutes of:
2-4-6-8-10-... of Push-Ups
5-8 Ring Rows

5 minutes of:
30s+30s SA KB Front Rack Hold
30s+30s Side Plank

6:30 Basic Endurance CrossFit
7:30 Core
15:00 "Angie"
16:00 Basic Endurance CrossFit
17:00 Snatch Technique
18:00 Mobility
19:00 Basic Endurance CrossFit

3 min du practice
then 3 rounds of
7 banded RKBS
3 vertical jumps
4 paoli low bar MU
5 push up

---

6 rnds of
30 cal Row
25 Wall Balls 9/6kg
10 Burpees
5 Bar Muscle Up
- no time cap
- pick steady pace
- keep moving

14 Min AMRAP

150 Double Unders
21 Sumo Deadlift High Pull 42.5/30kg
14 Front Rack Lunge
7 Strict HSPU
3 sandbag over shoulder 60/45kg
can scale ti kHSPU

For time

50 GHD Sit ups
50 DBL KB Front Squat
50 DBL KB STOH
50 GHD Hip extentions

KB Weight
Men 2x20kg
Ladies 2x12kg

---

Warm up
4 rounds
Row 200m
Pee Bag throw
(Burpee)

10 meters each:
Spiderman
Lunges
Figure 4
Side Squats
Bear Walk
Single Leg Deadlift
3 Squat + Jump

Conditioning
Teams of 2
15:00
200 cal bike
100 Dumbbell Snatch
Amrap Burpee plate jump

Technique
12:00
Power Clean & Squat Clean drills

Midline
Tabata
- Mountain Climber
- Scissor Kicks
- Touch heels
- Push up Plank

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

( Wod )

For time :
25m Walking Lunge 2 x 22,5 / 2 x 15kg
50 Dumbbell Snatch 22,5/15kg, alternating
25m Walking Lunge 2 x 22,5 / 2 x 15kg
50 Toes to Bar
Time Cap 9 min.

Deadlift

3 x 3 x 70% Deadstop
3 x 3 x 75% TnG

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt