Kelkantyöntö, 10 m pätkiä 2-3 hengen joukkueissa

8 min AMRAP

5 x 7 vauhtipunnerrus

3 x 5 pystypunnerrus

Loppuun istuen pystypunnerrus käsipainoilla, 2 x 10

Floor Press for load:
#1: 1 rep

Warm up(8)
3rds
10-180 jumps
10 bicycles
10 double climber

Mobility(2)
1:00 samson per

Fittrain Intervals
c/o Alchemy 365
A10:
5 minutes: Air Squats
5 minutes: Lunges

Every minute on the minute, alternate between:
8 Shoulder Taps, 2 Burpees
8 Ground to Jump and Touch

Opt(12)
row for meters
run for meters

Finisher
30 w-raise
60 dbl crunch
1:00 min samson

• (1+1+1+1)-…-(1+1+1+1) of:
BB Squat Clean + Front Squat + Push Press + Jerk
1RM

"Omatoiminen WOD"

Warm up:
Row easy 3-5min

3 rds:
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press

Mobility:
Hips / front rack / shoulders

A.
Hang squat clean + jerk: 3+1 x5

B.
Front squat: 5x3 (~85%)

C.
3-5 rds:
8 Bench press
8+8 Bent over row
10-20 GHD sit up

Cool down:
Foam rolling / romwod

1min Push Up
1min Kettlebell Swing (OH)
1min Squats
1min Sit Ups
1min Rest
3 Rounds, For Reps

3 kierrosta aikaa vastaan

4 x 10 m pistejuoksu
5 varpaat tankoon
5 kyykky seinäpallon kanssa

Lepo

3 kierrosta laatua

3 mittarimatoa pidoilla
3 PEP pidoilla
10 m vauhditon pituushyppy

5 rounds for quality:
30 second Sorenson hold

100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
10 Strict Toes to bar or V-Ups
100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB)