Voimatempaus, ilman lantiokontaktia

5x5@45-55%

Raakatempaus + tempaus + raakatyöntä niskasta + vala

8x1+1+1+1@65-75%

Tempaus, stopeilla 2sek stopeilla (stopit polven alla, polven päällä taskuilla)

6x1@60-75%

Deload week!

A.
1 rnd:
Row 1min
Air squat 12
Burpee 1min
Sit up 12
DU 1min
Ring row 12

2 rds:
5 Deadlift
5 Front squat
5 Shoulder press

Mobility: squat / front rack

B.
Clean technique:
High hang clean: 3x3
Hang clean: 3x3
Clean: 3x3

C.
3 rds: not for time
20 Box jump
20 wall ball
20 Db snatch

1a) Shoulder/Strict Press: 1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Beginner: 5 x 5, adding light weight per set. Rest 2:00

1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work.

• Compare here

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Mobility for overhead position at 18:00

AMRAP 10

20 Alternating Dumbbell Snatches 10 kg +
10 Push-Ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
10 superman
10 hollow
5 kips
3 pull up/c2b/*2 mu

Metcon/*Rx(20)
400m run
5 c2b/bmu/*mu
20 ohs 75/55-*95/65
35 du's or x3 singles
200m run
70 abmat sit ups
200m run
35 du's x3 singles
20 ohs 75/55-*95/65
5 c2b/bmu/*mu
400m run

ft squat(8)
3x2-hvy across
bk squat(8)
3x2-hvy across

Finisher
60 v-ups
30 scap push ups
1 min side plank per
2 min couch stretch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
3 pull ups
5 squats
7 jax
9 hollow rocks

Metcon/*Rx(17)
"M=2 thr sq"(9/9/14)
30 pull ups/*c2b
50 step ups/*box jumps 24/20
30 hkr/k2e/*t2b
-otm 4 thrusters 75/55-*95/65

work up to hvy 6 rep bk squat(15)

Finisher
50 flutters-2ct
50 bicycles-2 ct
2 min couch stretch
2 min sh distraction

AMRAP 7:
1a) 1-Arm Landmine Row x 10 each. No rest.
1b) Landmine Rotation x 15 each. No rest.
1c) Flutter Kicks x 20. Rest 60s.

Aikaa vastaan:

• 30 man maker (N 2x15kg / M 2x22,5kg)

3min tauko

• 30 wall-climb

3min tauko

• 30/30 bulgarian split squat (N 2x12kg / M 2x16kg)

40 min. joka viides minuutti tauko.

40 Kahvakuula heilautus
40 Istumaannousu
40 Kyykky
40 Yleisliike
200 m juoksu