Alkulämmittely ja mobility

Otm 10
20s-30s kaaripito
6 kk mave

10min amrap
10m askelkyykkykävely
10 istumaannousua
7 seinäpalloa

Loppuvenyttelyt

5 rounds for time

5 powerclean + 5 pushpress + 7 box jumps, increase weight on the barbell for each round.

(Superkids start from 15 kg, Ninjas 25/30kg)

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

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5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

Post work to comments.

Shoulder press 4 x 10

Conditioning
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24″/20″)
100/75 Calorie Row

4RFQ
20 Plank Shoulder Taps
3 Y,T,I,Y
10 SA KB Swings (ea)

For Time:
Handstand Walk 30 m o Wall Climb 10 reps
Double Unders 150 reps
3 Round of:
Strict Handstand Push Ups 20/15 reps
Toes to Bar 20 reps +
Double Unders 150 reps
Handstand Walk 30 m o Wall Climb 10 reps
20 Min Timecap

Tempaustekniikkaa:

5 x 3-o tempaus (sylistä, polven yp, maasta)

5 Round of:
Strict Handstand Push Ups 1:00 @ max reps
Double DB Farmer Carry (2X22.5/15Kg) 1:00 @ max meters
1:00 rest each round

Side event 1: 2700 m run
Time: 11.03
Placing: 13.

WOD 1: 20 min AMRAP
20 wall ball @ 6 kg
30 HSPU @ abmat
20 wall ball
30 KBS @ 16 kg
20 wall ball
30 box jump overs
20 wall ball
20 cal AB
20 wall ball
30 KBS
Result: 1 round + 20 wb + 28 HSPU = 288 reps
Placing: 41.