accessory:

8x (4 rounds) 30s ON, 30s OFF

sandbag carry (@70/45kg)
ghd sit ups / weighted abmat sit ups

Partner wod (You GO, I GO )
“Karen” with a twist
Every 4 mins x 3 sets / 1 min rest
50 wall ball
Remaining time max cal row

“Cindy” with a twist
Every 4 mins x 3 sets / 1 min rest
4 rounds ( relay style )
5 kipping Pull up
10 push up
15 air squat
Remaining time max cal row

“DT” with a twist (Use Double Kettlebell)
Every 4 mins x 3 sets/ 1 min rest
4 rounds (relay style )
12 Deadlift @2x20/12kg
9 Hang Power clean
6 Push jerk
Remaining time max cal row

Score : total cals of the entire Workout

A)
EMOM 16’
1: 7/7 half kneeling strict press
2: 12 Romanian deadlift (deficit )
3: 5/5 front rack curtsy step down
4: 16 gorilla row

B)
AMRAP 13’
3/3 dead squat clean
10/10 single arm swing
6/6 hang snatch

3 mins ON/1 min OFF x 4 sets alternating btw :

A:
AMRAP in 3 mins of:
30 Double Unders
10 Wall Balls, 9/6 kg,
3 Wall Walks / Rx+: 7-10m HS walk

B
AMRAP in 3 mins of:
Machine Calories

6 Rounds :

Max Calories in 30 seconds.

4:00 Bike / Row / Walk for recovery btw. sets.

Pystypunnerrus 5x12-20

Maastaveto 5x10x40-60%
-päinvastainen tekniikka

Vipunosto eteen levypainolla 3x15-20
Ojentajat maaten käsipainoilla 3x10-15
-superina

In Pair

AMRAP 35
2K Row
120 Cal Bike

bar muscle up & progressions
-gymnastics holds

Tessa Borodulin

TESTIVIIKKO

Testataan takakyykyn ja pystypunnerruksen 1RM

3 kierrosta:
12 gorilla rows
12 dead bugs
12 goblet reverse lunges

5 rounds:
30 DU
15 KBS 24/16kg
15 T2B
9 Burpee Box Jumps 60/50cm
9 HSPU

TC 20min