Ti 13.4

Omatoimi WOD

Lämmittely 10min

a) 6 x e1,5m

• 2 Muscle clean
• 1 tall Clean
• Jerk

Easy weight

b) For 12 minutes, 6-8 rounds

• 2-3 C+J

Moderate weight

c) 5x e2,5m

• 8-12 DL @50-75% 1RM

Omatoimi WOD equipment free

Lämmittely 10min

a) 6x e1,5m

• 1 Squat clean
• 2 tall clean
• 2 Split jerks

With stick

b) 5x e3m

• 2-3 Knee jumps
• 2-3 depth jump push ups

c) 5x e2,5m

• 2x 5-12 one leg glute bridge (use progressions to find a challenging 5-12 rep / leg)

progressions:
1. Two legged
2. 1-leg with other leg bent
3. 1-leg with other leg straight
4. 1-leg elevated other leg straight
Youtubesta nimellä: ”bridges + progressions”