Soututekniikka:

Erikseen:
-Jalat
-Selkä
-Kädet

Souda 1000 km hyvällä tekniikalla

4 sets:

10/10 Single Arm Dumbbell or KB Upright row @ 2121 tempo

10/10 Single Arm Dumbbell torse row

10/10 Bottoms up Kettlebell press

AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters

Barbell – 135/95
Kilos – 61/43

Alkulämmittely leikki ja mobility

Lankku tabata

12min AMRAP
50m soutu tai hiihto
6 kyykkyä
6 rengassoutua

Loppuvenyttelyt

12' EMOM
Min1: 18cal row
Min2: Max hand stand walk
Min3: 200m run
Min4: Rest

Teams of 2 complete:
8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 18 minute mark start:
12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

Team WOD - Changement après 5 aller retour de course
Pour le temps:
10 Pistols
20 Dips
30 Tractions
40 Burpees
50 Box Jumps
60 Pompes
70 Sit Ups
80 Fentes
90 Four Count Flutter Kicks
100 Air Squats

Ring row 10-8-6-4-2 reps

VAPU + työntö stopilla

(5+1)RM
(5+1)95%
(5+1)90%

Takakyykky 5RM
5@95%
5@90%

Askelkyykky 3x5+5

Takakyykkyhyppy 5x3@20%

Ens viiko on kebyt joten tällä viikolla jumpataan!