www.pyorailyviikko.fi 10.5.-18.5.
Sunnuntaina 11.5. pyöräillen Kankaalle!
klo 11 kaikille pyöräilijoille avoin EAZY WOD!

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Gymnastic WOD sunnuntai klo 14
warmup
practice run with jump rope for 10min

speed
PRACTICE for 10 minutes:
Max Height Box Jump

strength
3 ROUNDS
ME leg raises to L Hangs from Dead Hang with Underhand Grip
ME Toes to Bar from L Hangs with Underhand Grip
ME Toes to Bars with Underhand Grip

metcon
“Mary”
Complete as many rounds in 20 minutes as you
can of:
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups
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Endurance WOD sunnuntai klo 15
Ewod: In teams of two, partners alternate 300 Meter Runs with a 20lb Wall Ball and complete as many rounds and reps as possible in 24 minutes of:
5 Burpee Box Jump Overs
10 Kettlebell Swings

While one partner is completing a 300 Meter Run, the other partner is working on the couplet.
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Tekniikka klo 16
Tempaus

Tekniikka klo 17
Tempaus

Liikkuvuus klo 18