Olympic
Deadlift - 5 x 3

Muscle
12-9-6-9-12
T Bar Row
Swiss Hammer Curl

Metcon
A)
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.

B)
5 rounds
12 T2B
6 Deadlift 225/155

Välipäevä

Hang snatch pull 4x3x75%

Hang power snatch 4x6x65%

Every minute on the minute for 14 minutes
4 Burpees
12/24 DU/SU

Bench press 5 RM, then 2x max reps @ 80%

Warm Up
200 M Run
100 Jump Rope
50 Standing Band Crunch

Muscle
Push 4x4
Reverse Band Bench Press
Swiss Press
Sotts Press
Box Step Up with Weight (4 each leg)

Metcon
Thrusters 1-1-1-1-1-1-1

Cool Down
100 M Run
50 Jump Rope
25 Sit Ups

Banded deadlift 8-8-6-6-4-4 reps

Push press 3 RM, then 2x max reps with 80%

Alkulämmittely ja mobility

Harjoitellaan käsilläseisontaa

Wod 2 kierrosta 30s/30s
Soutu
Kyykky
Punnerrus
Boxin ylitys
Kaaripito

Loppuvenyttelyt