burbee TABATA
rest 3min
situps TABATA
rest 3min
air squat TABATA

Partner WOD

AMRAP 30
50 air squat
40 hang power clean
30 stoh@40/30kg
20 pull up

I go you go!

4 x 5 min on / 3 min rest

A) 5 min amrap
6 DKB hang clean @2x24/2x16kg
8 DKB front squat
3 wall walk

B) 5 min amrap
6 t2b
8 burbee over line
12/9 cal erg

3min x 16 (4 rnds = 48 min)

1) Run/shuttle run
2) Burpee one step forward
3) row/bike
4) 14-16 alt. DB plank trough + remainig time rest

Treenin tavoitteena on rakentaa vahvaa aerobista pohjaa ja kykyä ylläpitää tasaista vauhtia pitkään. Peruskuntoa. Saat treenistä parhaan hyödyn, kun teet sen maltilla. Sykealue: 65–75 %

Find your 15RM Back Squats in 15min

9:00 Basic Endurance CrossFit ( running is option )
10:00 Basic Endurance CrossFit ( running is option )
11:00 Mobility + Core Workout

Te-veto riip ap
3sarjaa
-6

3 x e4m:
10 DDB bench press
8-10 inverted barbell row
10-15 strict plate abmat situp

Five times 3+1

EMOM15:
1) 50s row @ easy pace
2) 6+6 deficit rev. lunge alt. (weighted if needed)
3) 50s ski or bike easy pace
4) 10-15 bulgarian ring row
5) 10-30s hanging L-sit hold

RPE 2.5-3.0