Rest day

Rest day: Recovery work and mobility

Oh, hi OHS! Long time no see!

OHS 4 x 8

Sunday Quality Sunday

3 rounds for quality:
– 12 single leg db deadlift L
– 12 weighted abmat sit up
– 12 single leg deadlift R
– max reps strict toes to bar

Split Jerks

split jerk 2-2-5-5-5-5

Basic Crossfit Äksön

4 rounds for time:
– 20 alternating db snatches 45/35lbs
– 15 wallballs
– 10 cal row

Rest 1min between rounds

Rest day

Rest day: Recovery work and mobility

ENDURANCE VKO 15

EMOM for 30min:
1. ski/assault/row
2. plank hold
3. farmers carry

• Koneen voi itse valita
• Joka minuutti koko aika töitä, nopeet vaihdot
• Farmariin paino jota jaksaa kantaa koko min

Time to think of your life choices

40min amrap of:
– 400m run
– 500m row
-100m farmers walk 24/16kg

Adv:

4 rounds for time:
-60cal assault bike/ 1k row
-800m run
-100m farmers walk 32/24kg

Time cap 40min