3 x

10 sec hollowhold + 10 hollow keinuntaa + 10 linkkaria + 10 ristiin linkkaria

Teams of 2 Partner Wod I go U go
4 min Work 1.5 min Rest
1. Russian Swing
2. 2 Goblet Lunges + 1 Goblet Squat for Meter
3. Snatch
4. Thruster
5. Syncro Medball Sit-Up

20 kierrosta joka 1:30min

10 mave
10 T2B

WOD :

TEAM OF 2 :

EMOM 10

A. 10X Hang Squat Clean
B. 12x HR Push Up

DIRECTLY INTO :

AMRAP 10
A.
6x C2B
3x Devil Press
6x Pistol Squat
B. DL Hold

OTM7
- clean
- hang clean polven päältä
- split jerk

Alkulämmittely ja mobility

Harjoitellaan köysikiipeilyä

12 min amrap
100m kone
6 seinäpalloa
6 istumaannousua

Loppuvenyttelyt

Leeben

AMRAP 13' minutes of:
20 dumbbell push presses 2X22,5/15
40 double-unders

• 45 Min Fartlek of:
Run @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 100, 200 o 400 m