Lämppä

Harjoitellaan köysikiipeilyä

Wod 10min amrap
Seinäpallo 8
Hyppynaru 10
+ 10 hyppistä lisää joka kierros

Loppujäähdyttely

4 sets of:
6 Bent over barbell rows (pronated)
max Ring rows
Rest

4 sets:
20 Dumbbell box step-overs. You choose the weight, challenge yourself here. Each set of 20 does not need to be unbroken

Rest as needed between sets.

Then

2:00 / side Pigeon stretch on a box

2:00 / side couch stretch

3 kierrosta omaan tahtiin:
10 m käsilläkävely /30 m karhukävely
10 rengaspunnerrusta
10 varpaat tankoon

2 min lepo

20 tiukkaa leukaa tai rinta tankoon
100 istumaan nousua

Saa jaksottaa kuinka haluaa.

Liike: Snatch - tempaus

**Skill: KB swing

Workout of the day (WOD): 7 min amrap
7 x KB swing (russian)
7 x Air squat
7 x push up

1) Power Snatch + Squat Snatch: Work up to a moderate set of 1 + 1. Rest 90s.

2a) Front Rack Reverse Lunges: 3 x 6 ea. Rest 30s.
2b) 1-Arm KB Rows w. rotation: 3 x 8-10 ea. Rest 30s.

3a) 1-Arm DB Push Press: 3 x 6 ea. Rest 30s.
3b) DB Zottaman Curls: 3 x 10. Rest 30s.

Open Workout16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Varmaankin Darra?

How did it go?

0' - 6'
20 Double Unders
3/6/9/12/15/18/21... Handstand Push Ups
2' Rest
8' - 20'
Find 1RM Clean

Alkulämmittely ja mobility

Taitorata

10min amrap
6 thrusteria kepillä
5 istumaan nousua
4 rengassoutua

Loppuvenyttelyt