ENDURANCE TEAM WOD

In teams of 3 accumulate as many wall ball shots as possible in 40 minutes.

One performs wall balls, one rows, one rests. Rotate stations as needed. The result is total number of wall balls.

9/6 kg

• @83%
• Rest 2-3min

9-15-21-27 thruster @30 kg
27-21-15-9 hanging leg raise
Timecap 12 min

Pääliike
Maastaveto x 2 x 8 sarjaa
Pyri jättämään ensimmäisellä viikolla varaa 2, toisella viikolla 0-1.

Apuliikkeet
Askelkyykky tanko niskan takana x 8 per jalka x 3 sarjaa
Liike suoritetaan eteenpäin, polvi koskettaa maahan.

Hip trust x 8 x 3 sarjaa
Liike suoritetaan pysätyksellä yläasennossa, Tempo 201020

Pyri jättämään ensimmäisellä viikolla varaa 3-4, toisella viikolla 2-3.

45s. Row / Up & down dog
45s. Row / Lunge + stretch
45s. Row / Cossack squat

2 rds:
5-8 Deadlift
5-8 Muscle clean
5-8 Front squat
5-8 Press

3x 3-position Power clean & jerk
3x 3-position Squat clean & jerk

Mobility:
- Lunge complex
- Shoulder pump
- Front rack

21-15-9
DB snatches 22,5/15 kg
floor back extensions

12min WU You Go I Go:
12cal Assault Bike / Ski / Row

EMOM20:
4 Deadlifts (bodyweight)
4 Bar over Burbee

3 x 12 DB Sit-Ups

Build It #65 "Pump for Christmas" week 1

Upper body:

12-10-8
lying triceps with KBs
single arm DB/KB row
bicep curls with barbell
forearm plate flips

Lower body & midline:

12-10-8
Reverse lunges KBs/DBs on side
Single leg glute bridge
abmat sit-ups with WB

5 RFT:
10 C2B
10 Burpees

Jerk
3x3r 2 reps in the tank
Rest app. 2min between sets.