Wod
Treeni:
Row 1000/850m (tc 5 min)
80 Air squat
40 V-Ups
20 DL @ 85/60 @40%

Hiki:
Row 1000/850m
3 rounds
20 Wall ball
15 Sit up
7 DL @ 40%

Tc 12 min

Partner AMRAP17

30 sec Max cal erg
4+4 One arm devils press 15/ 22.5 kg
2 Wall climb

• you go I go whole round

"Ohjattu palauttava harjoitus.

Harjoituksen tarkoitus on edistää palautumista sekä lievittää kireystiloja. Alle hyvät kevyet hikijumpat ja päälle vähän extraa venyttelyjä ja kehonhuoltoa. "

Wod
Treeni:
For Time
Row 1000/850m
Then 2 rounds
20 Db box step over 22,5/15kg
20 T2b

Hiki:
For Time
Row 1000/850m
Then 2 rounds
20 Box step over
20 Sit up

21-15-9:
Box Jump Overs
Thrusters 35/25kg

Wod
8 min amrap
1-2-3-4-5...
Power clean 55% (CJ 1rm)
Front squat
Push jerk

"Helen in a boat"
3 rounds for time:
500m row/ski/bike
21 Kb USA swing 24/16kg
12 kipping pull up

Timecap: 13 mins

Compare: 2021.09.06.

Extra:
Superset;
1 1/4 Banded Glute Hip Thrust: 3 x 12-15. No rest.
Deadbug: 3 x 8-10. Rest 60s.

A) Work up to a heavy 3 rep back squat

B) Max reps back squat with the last weight of tempo squat progression (45-50% 1RM)

Build to A Heavy Set of 3 Power Snatch

[On the 0:00]
12-9-6:
Power Snatches 40/30kg
Box Jump Overs

[8 Minute Time Cap]

[On the 10:00]:
15-12-9:
Power Snatches 35/25kg
Lateral Barbell Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 2 Rounds