In teams of 2

100 Pull-Ups
400 Meter Farmer’s Carry (swap weights as often as needed)
100 Wall Ball (use the same ball!)
400 Meter Farmer’s Carry
100 Burpee Box Overs (50/60cm)
400 Meter Farmer’s Carry
100 Sit Ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 snatch
5 push ups
5 squats
5 inchworms

Metcon/*Rx(25)
"hero" Thursday since we are running Friday

"Michael Brennan" hero wod
5-10-15-20
burpee pull ups
wallballs 16/12-*20/14
power snatches 95/65-*135/95

@30:00 min clock

deadlift(8)
otm 8-climb to hvy

Finisher
60 dbl crunch
60 oblique crunch
30 w raise
30 cuff iso
2 min bf stretch

1a) Zottaman Curls: 3 x 8-12. Rest 30s.
1b) Tricep Kickback: 3 x 12-15. Rest 30s.

2) Standing Banded Rotations: 3 x 10 ea. Rest 60s.

voima tempaus + te - otteella raakatyöntö
1+2@50-60% x 5

Te veto + korkea te veto + tempaus

1+1+2@65 x 2
1+1+2@70 x 2
1+1+2@75 x 2
1+1+1@80 x 3
1+1+1@85 x 3
1+1+1@90 x 2

raakatyöntö + saksi, suoraan alas tiputuksesta

5 x 1+1 @ 60-75%

Pystypunnerrus 6x6
Kahvakuulasoutu vuorotahtiin 4 x max (10-20 toistoa per käsi)
Kapea Penkki 3x10-15
Hauiskääntö 100 toistoa

Rope climb tech: foot clamping drills
rope on lower pull up bar drills

15min EMOM: 1st min 1-3 legless rope climbs
2nd min 5-10 strict TTB
3rd min 6-12 ring press ups

Skill:

Beginner

rope pull ups, strict L raises or V sit lift drill, tempo knee press ups or bar

Intermediate

rope climbs or lower rep legless, lower rep strict TTB or L raises or high as poss, tempo press ups or parrallette or ring

** Advanced**

2 for 1s legless or weighted, tempo ring press ups or weighted

5rds

500m row
24 kb snatch 24/16kg
14 box jumps 30/24"

Rope climb tech: foot clamping drills, rope on lower pull up bar drills / every 4mins x5: 2-4 rope climbs, 3-5 HSPUs (kipping), 25ft HS walk
**
Beginner**

rope pull ups, KB rope pulls, floor pike HSPUs, box pike HSPUs, shoulder taps, wall walks

** Intermediate**

rope climbs (stay towards 1+2 reps), HSPUs with abmat, pike box HSPUs, shoulder taps in HS or wall walk

*Advanced
*
rope climbs (stay towards 3+4 reps), deficit HSPUs or parrallette

Teams of 2
200 DU
1000m row
100 Burp
-1 min rest-
100 DL 40/25
75 HSC
50 STOH
25 PS
-1 min rest-
30-25-20
WB
BJ
KBS 24/16

4 Rounds, new round every 4th minute

A) Assault Bike 15/12 Cal.
+
1) 15/12 Cal. Row
2) Sled Push
3) Farmers Carry
4) 15 Wall Balls

Rest 2-3min

4 Rounds, new round every 4th minute

B) SkiErg 15/12 Cal.
+
1) 15/12 Cal. Row
2) 10 Burpee over Obstacle
3) 15 Box Jump Overs
4) 16 DB Snatches