Strength:

3 rounds:
8-10/ leg Box step down
8-10/ leg One leg deadlift
8-10 Tempo squats (2020)
-rest 1-2 min between rounds

Buy in...
30 wallballs

3 rounds:
7 burpees
10 kb swings
10 sit-ups

Buy out...
30 wallballs

6min of continuous movement:
For example:
Bear crawl, Crab walk, Walking
lunge, Pig walk, Shuttle run,
Lizard walk…

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2 rounds with barbell:
10 Straight leg deadlifts
10 Hang squat cleans
10 Strict press / Push press

3 rounds
10/8 cal bike or row
10 passthroughs

Spend 8:00 warming up power cleans

Partner WOD
50 RFT
5 AKBS 70/53
3 pull-ups
1 power clean 185/135

Partners must complete a full round before switching

6 sets × 4-6 reps @moderate load

Go every 2:30

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Shoulder ER Pails/Rails

Torstai
Active Recovery Session or Rest Day
Pientä yleisvenyttelyä alle ja sit :
TGU for quality
10 reps @12kg kettlebell, alternating arms, focusing on smooth, relaxed movement.

tän perään nenähengityksellä ja lepsusti tehden :

4 Rounds – nose breathing only
2000m bike erg
20m Bear Crawl
4 Deck Squat (take 10kg plate)
20 band pulls (ota joku kuminauhalla tehtävä huolto liike, vaihda joka kierroksella eri)
4/side Windmill
20m Duck Walk
4/side arm circle with 2.5kg plate slowly
20 Medball Ukraine twists (perus vartalonkierto istuen ryssä nimi pois kannanottona)

Loppuun
2-3 kertaa
overhead strech against box 1min
v-sit strech (siirrä painoa 10-20 sek välein ,vasen,oikea, keskelle) 2 min
side strech / lat strech 1+1 min

-kipping and/or double unders.

For time:
21-15-9
thruster
burpee over bar

*after each round 30 DU/60 SU

-time cap 12 min-

Bradley

10 rounds for time of

• 100-m sprint
• 10 pull-ups
• 100-m sprint
• 10 burpees

Rest 30 seconds

Compare to 110817.