Superkids:

Aikaa vastaan

60 naruhyppyä
6 pistoolikyykkyä
2 x 10 m hollowkierintä
40 naruhyppyä
4 pistoolikyykkyä
2 x 10 m hollowkierintä
20 naruhyppyä
2 pistoolikyykkyä
2 x 10 m hollowkierintä

Ninjat:

Aikaa vastaan

60 DU
12 pistoolikyykkyä
2 x 10 m hollowkierintä
40 DU
8 pistoolikyykkyä
2 x 10 m hollowkierintä
20 DU
4 pistoolikyykkyä
2 x 10 m hollowkierintä

Lämmittely ja mobility

8x 20/10 kuppipito tabata

12min ajan, lisää aina yksi toisto/kierros
Burpee
Istumaannousu
Rive pallolla
Punnerrus

loppuvenyttelyt

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Lämmittely ja mobility

Coretabata: kuppi, kaari pitoa

Metcon: parin kanssa 6 kierrosta
10 kyykkyä
10 gtoh (pallolla)
*toinen tekee ja toinen on lankussa

Loppuvenyttelyt

95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Eilinen/Lepo

Power clean 3x6 reps. Touch'n'go

Warm Up

800m Run

15 PT

15 GM

10 Air Squats @20x1

2x5 Pull Ups

2x5 Strict HSPU’s

1min Band Squat

25m Band Walk

Strength

10 EMOM

Back Squat @20x1 4 reps

WOD

“Jackie” for Time

1000m Row

50 Thrusters 45/35#

30 Pull Ups

Perform as many thrusters as possible in the following complex

5 Rounds of 3 minutes amraps with a 3 minute break between rounds

• 20 cal assault bike
• 10 bar facing burpees
• AMRAP thrusters 40kg

Score is the total amount of thrusters performed in all 5 rounds