Endurance WOD klo 8 ja klo 18

AMRAP for 40min
Row 2000m (2:10 pace)
10 GHD hip extensions
Jog 600m
10 GHD sit ups
150m Sled pull / push (light), every 15m change style of pull / push (push forward / pull backward)
5+5 DB snatch 35lbs / 25 lbs

syke <140

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Gymnastic WOD klo 19
warmup
jump rope progressions – 3 rounds of
25 cross your hands
15 douple unders
5 triple unders

mobility
3 ROUNDS:
15 Air Squats
Hold bottom of Squat 20 seconds
15 Sit Up to Straddles
Hold Pancake Split 20 seconds

strength
40 hspu
every time you or fail perform 2+2 pistols
timecap 10min
note: if you cannot control your descent properly, switch your feet on the box or perform ordinary pushups.

metcon
Death By
Burpee box overs

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Liikkuvuus klo 9 ja klo 20
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Tekniikka klo 16 ja klo 17
Tempausveto ja tempaus
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Basic WOD
klo 7.00 day 8
klo 17.30 day 5
klo 18.30 eazy day 8
klo 19.30 day 9