10min

5 leuanveto tiukkana
5+5 kahvakuula rinnalleveto

PVC+MOBILITY

3 RND
12 TOE TO TOUCH
12 HRPU
24 DU/48 SU

then

4 X40" Bodyweight Squat Reverse Lunge Flow (UNO SQUAT+UN REVERSE LUNGES+SQUAT +REVERSE LUNGES GAMBA OPPOSTA)
20" REST

then

3 rnd
Dumbbell complex

4 DB snatches + 1 Press every snatch (dx)
4 DB snatches + 1 Press every snatch (sx)
4 s. press (dx)
4 s. press (sx)

rest 1'

WOD
RX
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
8 Toes to Bar
12 Pistol squat

WOD
SCALED
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
16 L. Raises
24 AIR SQUAT

Rakenna itsellesi omat agilitytikkaat! Avaa instatili "linnealiftslifeup"

-ota mallia, koita tehdä perässä ainakin 10 erilaista agilityjuttua!

WOD
10 rounds
7 push ups
30-50 m sprinttijuoksu

Side Plank ClamShell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3rds
B1 12-15 Front Squat w/2KBs (3s alas lasku)
lepo 60s
B2 12-15 "veto yläviistosta kuminauhalla kahdella kädellä"
lepo 60s

3 x 2 tempausta riipusta + 1 maasta, sopiva paino

Etsi painava
1 x raakarive + 1 x kyykkyyn rive + 1 x saksityöntö

Etukyykky
8 x 50 %
6 x 60 %
4 x 70 %
2 x 80 %
1 x 90 %

300 DU aikaa vastaan

Peruskunto liikuntaa 75 minuuttia.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

5min Row/Airbike nose breathing only

Kangaroo Flow video

*Hollow, superman, handstand ja lunge tekniikat

Tabata boxille askellus
Tabata Hollow + supermanhold
Tabata handstand hold (box or wall)
Tabata lunge