500m Row!!

All out effort!

Superset x 4 sets!

Single Arm Glute Bridge Floor Press x 6-8 each 3s down.
Rest 60s
Double KB Gorilla Row x 10-12
Rest 60s

1RM

(lähtötilannetestaus, eli tekninen maksimi)

Lämmöt kyykkyyn
12min alkavalla minuutilla

1. 1min kuollut koppakuoriainen
2. 10 romanialainen maastaveto olankohautukseen kplla
3. 10 seinäpallo
4. 10 etunojapunnerrus

Tarkoitus on lämmittää keho kunnolla, ei väsyttää joten älä valitse liian painavia välineitä.

For time

3 Rounds of
15 Toes-to-bar
20 Wall Balls
+
2 Rounds of
15 Hang Power Clean & Jerk 42,5/30kg
10 Burpee over Bar

30-20-10 reps for quality and minimum rest:

• strict toes to bar
• supine ring row
• weighted lunge

Congrats, more than a week of WODconnect advent calendar completed! We hope you have found the tasks helpful. Still a lot of useful, interesting and fun tasks coming up, so keep going! Today’s task is to open up your latissimus dorsi muscles, your lats. Time to take that foam roll to use again and find a rubber band, then follow the instructions given here

20min alkavalla minuutilla

1. 8-10 boksille nousu raskas esine sylissä
2. 6-12 varpaat tankoon
3. 6+6 jousiampujan soutu
4. 6-8 takareidet soutulaitteella

4x4 Clean same weight as last 1 but another rep.

Build to heavy 3 rep of hang squat snatch in 15 minutes
goal is to get 5-7 sets. Goal would be go to about 75% of 1rm snatch.

rest 3-5 minutes before starting PC&PJ.