Mobility, Lower Body

Special WOD
Megapitkä WOD

12min
Row cal

12min EMOM
5 WB
3 HSPU/pike push up
1 DL 120/80kg

Amrap 12min
5 Pull Up/ring row
10 Push Up/worm push up
20 Walking Lunge Steps

8rds (time cap 12min)
8 DB Snatch 22.5/15
8 Burpee

Amrap 12min
Run 200m (2 rds käytävä)
12 Box Jump
21 Sit Up

EMOM 12min
Odd 6-10 Thrusters 42.5/30
Even 12-20 KB Swing 24/16

Linkkarit 5x10

Kyykky 4x4 (70-75-80-70%)

Sivutaivutukset 3x15 / käsi

Pystypunnerrus 3x20 (noin 25-30%)

Ojentajat kumpparilla 3x20

DELOAD WEEK

2 rounds for time
600/500m row
30 toes to bar
20 one arm DB hang power clean 17,5/12,5
10 DB overhead squat 17,5/12,5
5 burpee over DB

Rest 2min between the rounds

DELOAD WEEK

A) 3x3 broad jump for distance

B) Every 2min for 4 sets
5 front squat @50-60% 1RM

C) 3 rounds for quality
8-10 sumo deadlift
8-10/ side one arm ring row
10-15 push-up

Box Squat
8 x 2 every 60s.
- These are SPEED reps
- Approx 65% of 1RM

B)
Sumo RDL Bands Forward
3 x 8-10. Rest 90s

For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings
Tabata burpees

Tempo back squat 4x4x40% 5s down/ 5s up

Pair workout. Other rests, other works.
Change every 60 seconds.

AMRAP 34

21-15-9
Abmat sit ups
Kbs 24/16
50 Devils press (1db)
21-15-9
Thrusters 42/30
T2B
50 Calories
21-15-9
Wallballs 9/6
Pull ups
50 Burpee box jumps

TRISET x 3 rounds

Seated Single Arm KB Press x 4-6 each
Rest 60s
DB Front Foot Elevated Split Squat x 6-8 each 3s down.
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s