EMOM 16

1 minute : 4-6 RMU
2 minute : 40 Double unders

Results is total MU`s

For time

1000/900m Bike Ergo
30 TTB
1000/900m Bike Ergo
30 Strict HSPU
1000/900m Bike Ergo

2 + 1 @70%
2 + 1 @75%
2 + 1 @77,5 %
2 x 2 +1 @80%
of 1RM C&J.
Pidä painot teknisenä.

Warm up: 2-3 rounds
5 up & down
10 split jump
15 snowangel
*
Handstand practice
2-4 rounds
2-5 wall climb
6-12 shoulder tap
10-30s hs hold
*
2rounds for time
40 grasshopper
40 split jump

Partner WOD

KB cannot touch the floor - If it does, 15 Burpee penalty (Perform directly)
50 Reps per station - as one partner works, the other holds the KettleBell.

Pistols
Burpees
Knees-to-Elbows
Overhead Lunges with 20/10kg Plate
Ring Dips
Deadlift 100/60kg
Wall Ball
Row (calories)

Partner Wod

5 Rounds for time:

60 Double Unders
50 Deadlift 60/40kg
40 Ground to Overhead with MedBall
30 Plate Burpees 20kg
20 Box Jumps
10 Toes to bar

For time:

20 Pullups
30 Thrusters 60/40kg
40 Hang Power Cleans 60/40kg
100 Double Unders

For time:

22.12. soudetut kalorit aikaa vastaan.

Hang Squat Snatch, above knee + under knee

1+1x65%
1+1x70%
3 x (1+1)x75%
3 x (1+1)x80%
2 x (1+1)x85%

SO 2:30

Back Squat

5 x 4 x 85% @4RM

SO 3:00