ILMOITUS LOPPUVIIKON OHJELMASTA (pieniä muutoksia)

• to: Hyvää Itsenäisyys päivää. Ei ohjattuja wodeja !
• pe: Condition + super sets
• la:  Box squat + accessory strength
• su: Street work out klo 12 bar muscle up and pull-up

Press 5 x 3 

• 80-85 %
• rest 2 min (+) between sets

CrossFit WOD 180619 Tips With Rory McKernan

4 rounds for time of:

• 15 GHD sit-ups
• 30 thrusters
• 45 double-unders

Men: 65 lb.
Women: 45 lb.

Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

Men: 45 lb.
Women: 35 lb.

Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders

ROOKIE WOD klo 18.00

Press, thruster, front squat + päivän wod skaalatusti