Lämmittely ja mobility

×Kyykky

15min amrap
30m juoksu
6 kyykkyä
20s lankkupito

Loppuvenyttelyt

Slamball Shuttle
KB Swing x30
Jump Squat x30
Pullup x10
Lateral hops x30
KB Push Press x10/side
Curve 0.04

1.5min rest after each round
30 min circuit

And now the sun is out!

wfrwefwef

Alkulämppä leikki
Pizzalähetti

Mobility

Valakyykky
5x3

Emom 12
1) 4-8 Leukaa
2) 8-15 Ilmakyykkyä
3) 45s Viivajuoksu
4) lepo

Warm up:
Group Warm up

Barbell EMOM 8:

2 +2 Touch n Go Power Cleans + Front Squat @ 135 / 95
or a Coach recomended weight for you.

Partner Workout:
60 Wall Balls (One Person Working at a time)
Partner 400 meter Run
60 Pull ups (One Person Working at a time)
Partner 400 meter Run
40 Power Cleans (135, 95)
Partner 400 meter Run
20 Pull ups
Partner 400 meter Run

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

Partner WOD “I Go, You Go”

2min, 5min, 8min, 11min AMRAP, 1min rest between AMRAPS.

10 Devils Press 22,5/15kg
20 C2B
30 DB Snatch (alternate arms)
40 DB Squat (2xDB)
50 Sit-Up
60 Wallball
70 DU

Start every AMRAP from the beginning. Try to go further on each AMRAP. If you complete 70 DU, start again from devils presses. If you do this alone, split the rep scheme half and work:rest 1:1.

Warm-up/Skill work Hollow Rocks 10-30sec

WOD
5 Rounds
5 Wall walk ups
Max bench press 40kg/20Kg

Total reps bench press

Cash Out :
Superman
L-Sit hold

Open Gym at 12:15

Time cap: 18min

50-40-30-20-10

Wallball 9kg/6kg
Kb swing 28kg
Du