AMRAP 20 min

13 Deadlifts 85/57,5 kg (185/125 lb)
17 Wall Balls 9/6 kg (20/14 lb)
400 meter Run

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AMRAP version of the HERO wod SAMAN. If you get 8+ rounds, post your 8r time into "SAMAN".

"Omatoiminen WOD"

A.
Run 400m
2 rds:
12 Air squat
9 Ring row
6 Walk out + Push up
Run 400m

Mobility:
Shoulder / hip

Thruster: 9-7-5 (add weights)
Pull up: 9-7-5

B.
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (42.5/30kg)
800 Meter Run
21 Thrusters (42.5/30kg)
400 Meter Run
50 Pull-Ups

C.
Cool down:
Walk 3-5min + foam rolling/romwod

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Penkki 3x6x80%
Dippi 5x5-15
Vipunostot sivuille käsipainoilla 3x12-20
Vipunostot eteen levypainolla 3x12-20

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

After 18:00 WOD, swimming with Pekka 15-20 minutes.

AMRAP 12:
6 DB Hang Squat Cleans (50, 35)
12 Burpees
200 Meter Run / ½ Stairs / 200m Row / 200m Ski

1a) KB Curls: 4 x 10-12. Rest 30s.
1b) Flutter Kicks: 4 x 20s Max Reps. Rest 30s.
1c) Banded Pushdowns: 4 x 25-40 UB. Rest 30s.
+
5mins of rolling / self-massage

21-18-15-12-9
Wallball 20/14
Pull Ups
Calorie Row
Rower over burpees

EMOM 50 (45 sec work, 15 off)

Min 1: easy shuttle run
Min 2: lateral box step uo high box 75/61cm
Min 3: easy row ( näyttö alhaalla)
Min 4: hollow hold 15-20 sec
Min 5: single arm russian swing, light KB 20/20 sec per side

Conditioning
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)