18.9.2015 3+1

Warm up
800m run
+
2Rnds of:
10 Push Up
10 TTB
10 Squat
10 Pullup

Stretching ROMWOD

then Burgener Warm UP

Skill Oly
EMOM 10'
3 Squat Snatch (Hang position pause)

Metabolic Conditioning

3 RFT time cap 20'

50 Double Under
40 Wall Ball (10 kg)
30 American KB Swing (24 kg)
20 Box Jump (60 cm)
10 Bar Muscle Up

-300m Soutuu
-10 x Thruster
-5 x Jalkojen nosto

Deadlift 4-4-4-4

*tc 20min

2x2x[1+1]@barbell, 1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

4RFQ
2 Turkish Get Ups (ea)
10 Landmine Handoff (ea)
20m Heavy Farmer Carry
30sec Hollow Hold

For time:
- 40-30-20-10 reps of.
-- DU.
-- Air squats.
-- Hollow rocks.
*** Time cap: 12 min.

-Work Out Any Soreness
-Practice Movements that are a Weakness
-Make Up WOD's from Mon/Tue
-If You're Confused, Ask a Coach...We have suggestions:)

Warm Up:
- Stretching, especially hip and squat position
- (3) rounds of "Cindy"

Skills:
- Double Unders
- Toes to Bar, kipping technique

- Muscle Ups, pulling rings to chest from standing position
- HSPU, kipping
- Push Press, very little. Tested 115#, 2 sets of 5 reps.

Palauttava kevyt 10-20:n minuutin soutu/pyörä

Pitkää pk-kuntoilua.