Gymnastic WOD klo 14
Warmup
Roikuntaa yhteensä 7min
https://www.idoportal.com/blog/hanging

First round
Passive hanging me
Squat hold similar time
Jog 150m
Second round
Active hanging me
Squat hold similar time
Jog 150m
Third round
Dynamic hanging me
Squat hold similar time
Jog 150m

Perform rounds until 7min total hanging is complete

Strength
GHD abs
GHD reverse hyper
GHD hamstrings

MetCon
For REPS
3 ROUNDS:

1 minute Burpee Box Jump
1 minute rest
1 minute Burpee Bar Pull Up
1 minute rest
1 minute Burpee Ring Dip
1 minute rest

Endurance WOD klo 15
“Nancy”
Five rounds for time of:
Run 400 meters
Overhead squat 45kg / 30kg, 15 reps
Finesse and control at high heart rate is critical.
“Nancy” demands it.

Tekniikka klo 16 ja 17
Clean & Jerk Rinnalleveto ja ylöstyöntö

Liikkuvuus klo 18