5 Minutes of Parasympathetic Breathing

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull

Metcon (time)

“Nancy”

5 Rounds for time:
400m run
15 OHS 42,5/30kg

Timecap: 20 minutes.

AM: 50 min
2 min run/1 min walk
6.9 km
HR 126/152
7.16 min/km

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 1x2
- MU x 10

2.BCTB
- Bfly x 25
- BCTB x 20 (singles)

3.Gymnastics capacity
4 rounds: 5 min on/1 min off:
25 Cal Ski > bike
AMRAP remaining time:
3 Bar muscle ups
12 DB Snatches 30 lbs
30 Double unders
- Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

4.Strength accessory
- Not done

"Recovery"
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.

In Teams Of 4, For Time:

• 5K Row *Only 2 athletes allowed to be at the rower simultaneously. 1 Resting/1 Rowing, switch as needed

*The Remaining 2 athletes
YGIG Full Round:

• 10 DB Snatch
• 5 Burpee To Target

*Switch stations as needed

Cap: 25min

Käsilläkävelyn perusteet.

Ota stepit haltuun vaihe vaiheelta ja harjoittele säännöllisesti 1-3 kertaa vkossa.

4 rounds for time:
15 DB squats
15m DB walking lunges

20min AMRAP
8 Toes-to-bar
10 hang clean & jerk 40kg/25kg
14/12 Cal Row

Laske kierrokset, tulos = kokonaiset kierrokset + vajaan kierroksen toistot

Skaalaukset
Toes-to-bar:
- knees-to-elbow
- knee raises
- maassa selällään jalkojen nostot
- linkkuveitset
Hang clean & Jerk
- tangolla ilman painoja
- käsipainot 8-10kg

Peruskunto liikuntaa 60 minuuttia.