Leikitään ja lämmitellään

Harjoitellaan kuperkeikkoja ja kärrynpyöriä

Tabata 24x 20/10
1) burpee
2) roikunta
3) tasapaino
4) lankku

loppujäähdyttelyt

100 Thrusters (61kg/43kg)
5 Burpees at the start of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish. Score is number of rounds and reps completed.

Timecap 40 minutes.

Front Squat + split jerk

6 Sets

3 Front Squat + 1 jerk 80% Split jerk

Behind knee snatch grip push press

5x3 70% focus is lock out.

Workout

9 Amrap

12 Double KB Russian Swing
9 Double KB Push Press
6 Bar mu

24/16kg

Rest 10

30 KB Snatch
30 KB OHS
20 Ring Mu

32/24kg

5 x Front Squats (75-85%)
rest 10s
10 x Walking Lunge steps w/B.B, DB or KB
rest 3min btw sets

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Kilos: Wallballs: 9/6, Barbell: 34/25

"AMRAP 15'
15 m DB Front rack lunge @2x15/10kg
10 T2B
15 m DB OH lunge @2x15/10kg
10 C2B"

Deadlift 1 RM, then 3 sets with 66%, choose reps

Abs: EMOM for 4 rounds
1) 5-10 Strict T2B
2) 5-10 Dragon flags
3) AMSU
4) Rest

Wodin venyttelyt voi tulla tekee ja metconin keppeesti...

Give your body and mind the rest it needs.
Stretching and mobility work.