3-5 x työntöveto + rinnalleveto riipusta + rinnalleveto maasta, 70-75 %

Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

2 RFT
20 lunges
25 pull-ups
20 box jumps @20"
25 double unders
20 ring dips
25 knees to elbows
20 wall-ball shots @9/6

Tempaus riipusta,

5 x 3

3-4 Sets - Move slowly and with intention through all of the following movements.
10 Quadruped Thoracic Rotation/side
rest 15sec
30sec Reverse Plank
rest 15sec
15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
rest 15sec
10 Jeffersons Curls Light
rest 60-90sec

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 hip rotations
10 pvc oh squat

Metcon/*Rx(15)
21-15-9
ohs 75/55-*95/65
mbsu 16/12-*ghsdu
cal row/ad

gym goat/cc movements (12)

Finisher
2 min hamstring stretch
30 w raise
80 temper tantrum

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

In 15 minutes:
Row for distance and switch every 1 minute.

Muscle
Double KB Squat - 3x10
Pull Through - 3x10

Weighted K2C - 3x10
Weighted Sit Ups - 3x10

Metcon
15-12-9 reps for time of:
Body-weight Deadlifts
3/4 Body-weight Shoulder Presses