nkj'jojoj'

5 sets:

1 Legless rope climb
15 Calories Row
30m D-Ball Bear Hug Carry 60/40kg

Rest 2:00 Btw Sets

20-25

Tänään ei ohjattua, pelkkä PK

30-60min PK

300m hölkkä

300m soutu

100 naruhyppyä

30s roikunta

30s + 30s kylkilankku

30s kyykky

30s ABH

Back Squat x10 (75kg)
KB swings x50 (28kg)
Front Squat x20 (50kg)
Box Jump x40
Overhead Squat x30 (40kg)
T2B x30

Clearing T-spine then shoulder mobility:

http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

Pec and hips mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:

Pull up x5
Box jump x10
K2E x15

Back Squat x 1RM
Shoulder Press x 1RM
Deadlift x 1RM

21-15-9 reps of:
Thrusters (42,5kg)
Pull ups
AFAP

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

---

With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press

“Fight with Mom Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest