Alkulämmittely ja mobility

Harjoitellaan rive ja työntö

Wod:
6x2min
8 Seinäpallo
8 burpee

Loppuvenyttelyt

6 Rounds For Quality:
3:00 Run
100m Walk

8-8-8-8-8

Go every 2:30

Buy in...
30 wallballs

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

Buy out...
30 wallballs

EMOM 16:00
Minute 1: 30 Double Unders
Minute 2: 15 Kipping Pull-ups
Minute 3: 30 Shoulder Taps - total
Minute 4: 15 Push-ups
- Goal: Each should be capable of being done in 30-40s, challenging pace

Rowing Macho Man

10 RDS, 80s on/40s off

Even : Row/Ski
Odd : Macho Man

Use calories on rowing / ski ergo

Macho Man
3 Power Cleans
3 Front Squats
3 Jerks

85/60kg
Ja Wodille puuhaamaan :)

For Time:
2-4-6-8-10-12-14-16-18-20 AbMat Sit Ups
10-1 Double Dumbbell Deadlifts

A,
2 rounds for time of:
20 Power Cleans @61/43kg
25 Ring Push-ups
20 Front Squats
25 Pull-ups
20 Push Jerks
25 Toes-to-bars

Goal: sub 20 mins

B,
For quality:
3x6 Eccentric Kneeling Heel-to-Butts
4 L/4 R Eccentric Cossack Squats
3x8 Tempo Goblet Squats, pick load
3x6 Single Leg Deadlifts, pick load
3x6 Eccentric Dumbbell Flies, pick load
3x5 Eccentric Chin-ups
3x6 Tempo Diamond Push-ups
3x6 Tempo Seated Banded Rows

Eccentric Kneeling Heels-to-Butt- 5 secs lowering
Cossack Squats- 5 secs lowering
Tempo Goblet Squats- 3 secs lowering, 3 secs standing
Single Leg Deadlifts- 3 secs lowering, 3 secs standing
Eccentric Dumbbell Flies- 6 secs lowering
Eccentric Chin-ups- 5 secs lowering
Tempo Diamond Push-ups- 3 secs down, 3 secs up
Tempo Seated Banded Rows- 3 secs pull, 3 secs return

30min for quality, rest as needed:
8-12 bench press
90s machine
8-12 reverse grip Yates row
90s machine
6-8 + 6-8 sandbag bearhug box step up (60/50cm)
90s machine

RPE 6-8, by feel.

2 Runder
- 10 sek Burpee over the bar
- 50 sek rest

2 Runder
- 20 sek Burpee over the bar
- 40 sek rest

2 runder
- 30 sek burpee over the bar
- 30 sek rest

2 runder
- 60 sek burpee over the bar
- 60 sek rest

Your score is the total amount of burpees performed