4x6, V1-V2
*samalla kuormalla

Wodliiga laji 3

0:00–15:00 “Fran–narF” – For time

21-15-9
Thruster
Pull-up

1 min pakollinen lepo, sitten

9-15-21
Pull-up
Thruster

RX: 30/42,5 kg
Scaled: 20/30 kg, hyppyleuat

Time cap: 15 min

Jakakaa kaikki toistot vapaasti. Käyttäkää kahta tankoa.

OSA TEKEE, OSA TUOMAROI. SITTEN VAIHTO♥️

FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats @85/60kg
12-8-4-12-8-4-12-8-4
Toes to Bar

Timecap: 12 mins

FOR QUALITY
1:00/1:00 Quad Roller or Stretch
1:00 Child's Pose w/Lat Stretch
10 Forearm/Wrist Circles*

Pause Back squat (16 mins )
5x2 reps
- 3 sec pause @bottom position
- 2 mins btw sets
- add weight after each set
- no rebounce from bottom pos.
- aim to go heavier than last week

3-4rounds:

3-10 strict pull up
15 banded pull apart

AMRAP6:
12+12 half kneeling medball side throw
30sec hollow hold

https://m.youtube.com/watch?v=4dckoGfKAHo

6x3 V1

*Samalla kuormalla

Strict Pull Ups

4-3-2-1-1, Go Heavy!

Use Weights / Rubber Band

Send Off 2:30

1. 1-3 rope climb
2. 15 t2b
3. 15/10 cal bike or machine

EMOM x 32

1) 6-16 row
2) 2-5 wall walk
3) 6-16 bike
4) 6-10 pull up