Menkää metsään hiihtäen tai kävellen.

HR 65-75%

WOD

Partner WOD (1 round in, 1 round out):

5 bench press @ BW
5 strict pull-ups
5 ring dips
5 strict chin ups

10 rounds each

1a) Zottaman Curls: 3 x 10. Rest 30s.
1b) Elbows out tricep Extensions: 3 x 12-15. Rest 30s.

2) RKC Plank: Accumulate 1:00

5 Rounds for time!

60cal Row/Ski/AB
10 Pull Ups
10 Burpees
30 Squats
20 Sit Ups

Välijäänyt harjoitus/lepo/huolto

4 rounds:

From 0:00 min to 2:00 min: 15/12 cal ski + KB swings (24/16)
From 3:00 min to 5:00 min: 20 sit ups + assault bike for calories
From 6:00 min to 8:00 min: 300 m run + push ups
From 8:00 min to 10:00 min rest

EMOM 6
1. 3 Thrusters @75%
2. Rest
Percentages are calculated from your push press 1RM

EMOM 20

1 min: 8 bench press@moderate
2min: 5-8 pendlay row@moderate

EMOM 16 min

7-9 pullups
45" hunter sit
7-9 WB
45" plank hold

January 6th, 2018 - Battles of our Time Journal:
"The described attack came suddenly whilst thrashing occurred to every muscle in their poor unprepared bodies. Those who celebrated any joyous occasion on the last moon of late fell first. Hibernating warriors trying to brave the cold lasted only mere minutes longer due to searing heat of muscle burn that was inflicted upon them. Some tried to seek shelter to no avail for the Beast locked the windows and doors and ran the shower depositories with only ice water, like the cold blood flowing through his veins. Few brave souls stood long enough to make it through the arrival warm up to give the Beast a fair but truthfully, far shot at defeat. Little did they know he had stored up months worth of secret weapons just waiting to unleash and rain down upon the last few brave warriors. Alas, shields melted and swords fell, all but a whimpering heart beat could be heard after those 50 minutes were over." - K.M. (Lone survivor, No-showed that morning...)