Jerk balance 4x3

20x 2min

1) Kone
2) Kone

3) Amrap:
5 Joogapunnerrus
5+5 lonkat ja kierto
10 kyykystä ojennus

4) Amrap:
5 Seinäpalloa
5-8 Lapavetoa
Submax rento roikunta

5) Amrap:
5+5 Linkkari ristiin
5+5 Yhden jalan lantionnosto
Submax Kuppipito

Partner workout

AMRAP 6 mins : (YG,IG)
1 Burpee Pull-up / burpee jumping pull up/ target burpee
2 Burpee Pull-ups
3 Burpee Pull-ups
...
Continue adding 1 rep each round to each movement until time expires.

REST 3 mins

AMRAP 12 mins
30 Row Calories (YG,IG)
8 L/8 R Synchronized Single Arm Dumbbell Thrusters, 22.5/15 kg
30 Bike/Ski Erg Calories (YG,IG)
8 L/8 R Synchronized Single Arm Overhead Lunges, 22.5/15 kg

REST 3 mins

AMRAP 6 mins (YG,IG)
1 Burpee Box Jump Over, 60/50cm
2 Burpee Box Jump Overs,
3 Burpee Box Jump Overs,
...
Continue adding 1 rep each round to each movement until time expires.

2 Rounds For Time:
24 Deadlifts 134/93kg (295/205 lb)
24 Box Jumps 60/50cm (24/20 in)
24 Wall Ball Shots 9/6kg (20/14 lb)
24 Bench Presses 88/57kg (195/125 lb)
24 Box Jumps
24 Wall Ball shots
24 Cleans 66/45kg (145/100 lb)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

The "AdamBrown" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2010 (100810).

FITNESS MADNESS (Partner workout)
AMRAP 35 minutes
200m Run (100-100)
10 Sync hanging leg raise (Rx+: Toes to bar)
200m Run
20 Sync USA swing (16/12 kg, Rx+: 24/16 kg)
200m Run
30 Partner wall ball (6/4 kg, Rx+: 9/6 kg)
200m Run
40 Tuck-up (Rx+: V-up)
200m Run
50-50 Single under (Rx+: 50-50 Double under)

Target: 3+ Rounds

Getting that core strong for the summer

4 rundia aikaa vastaan kaverin kaa, IGYG paitsi juoksu

-200m run/ 300m row
-30 power clean 40/30kg
-30 burpee
-20cal AB/ 30cal bike erg

-30 air squats
-30 alt lunges
-20cal AB/ 30cal bike erg

-30 deadlifts 40/30kg
-30 V-ups
-20cal AB/ 30cal bike erg

Buy out: 150 abmat situps

TC60

6 kierrosta laadukkaasti

200m juoksu
5-10 T2B/T2R/Linkkari

Aino ja Erika

3 kierrosta 10 minuutin välein:

-300m hiihto/soutu/juoksu
-20m askelkyykkykävely
-300m hiihto/soutu/juoksu
-20x voimatyöntö käsipainoilla
-300m hiihto/soutu/pyörä
-20x istumaannousu

EMOM 15

1 minute : 3 Deadlift 100/70kg
2 minute : Row 12/9 Calories
3 minute : 9 Ring Rows
4 minute : Bike Erg Calories 12/9
5 minute : 2 wallwalks