"Omatoiminen WOD"

Mikko's Triangle: (Vko 1.)
10 rds:
1min Air bike
1min Row
1min Ski
Rest 2min (vko2: 1:30 / vko3: 60s.)

3 vkon progressio: Ensivkolla lepo 1:30, sitä seuraavalla 1min. Harjoitus etenee juoksevalla kellolla. Tavoite pitää sama tasainen vauhti läpi harjoituksen, jokaisella kerralla. Esim. 15cal + 15cal + 15cal.

Tempaus, käsipainojen päällä seisten
7 x 2@leikkii
Viiden tempauksen yhdistelmä ( te veto + muscle snatch + samoille jaloille + raaka tempaus + tempaus ) x 5 @40-60%
Ylikorkea Te-veto + Napa tempaus
6 x 1+1
Snatch Drop ( ponnistustus kulmasta)
5x2

12 min AMRAP
10 OHS 60/40kg
10 kb swings 40kg/24kg
10 thrusters 60kg/40kg

5 Rounds
7 SA swing
5 kb front squat
3 strict press
*Repeat on opposite arm
take kb on 100m walk
*farmers
*rack
*waiters
you choose what style of walk

![](https://cdn.wodconnect.net/uploads/comment_upload/image/7745/0258d82679e0278a8ce398fb1959a0fe9b19cfb3e8340aecd44ba3a23cf3a85e.JPG) 

Pistols EMOM 8 rounds

4+4 / 5+5 / 6+6

Rope Climb Skill Practice

*Superset with DB Rolling Tricep Extensions completing a total of 50 Reps with moderate-heavy DBs.

Reverse Hypers OR Supermans: 2 x 25 OR 2 x 50. Rest 60s,

6x5min AMRAP (2min rest)

A) 15/10 Cal. Row
5 Burpee over Rower

B) CINDY

C) 10/7 Cal. Assault Bike
12 Wall Balls

D) 12 Toes-to-bar
8 High Box Jumps

E) 20m One Arm Overhead Walking Lunges
15 KB Swings 24/16kg

F) 10 Handstand Pushups
12 DB Deadlifts 32,5/25kg

3x10 Plate Sit-Up (feet anchored)

RPE 3-4

For 30 minutes in teams of 2 partners alternate the movements. 30 sec on and 30 sec off.

Med ball over the shoulder (50/40/30 lb)
Box over burpees
Double unders
Wall balls (to target)
Ski or bike