Rowing

2 Sets
1500m Row @5K pace
2:00 Rest btw sets

5:00 Rest

Partner WOD:
10 Min AMRAP
:30 ON Alt. w/ Partner (10 rounds each)
- Max Cal Row

Rest 5:00

10 Min AMRAP
:30 ON Alt. w/ Partner (10 rounds each)
- Max Cal Ski

Score: Total Calories

Rest 5:00

2 Sets
1500m Row @5K pace
2:00 Rest btw sets

Rowing:
3 Rounds:
1:00 Slow
:30 Moderate
:20 Fast

Round 1: Damper 2-3
Round 2: Damper 4-6
Round 3: Damper 7-8

Skaalattu:
- Lenkki + drillit: 30min
- Lyhyt alkuverryttely 5-10min
- Lenkki 20min, jossa kyvyn mukaan kävelyä loppuun hölkälle kiihdyttäen. Syke n. 65->80% maksimista
- Tee alkuun tai loppuun seuraavat drillit, 2 kierrosta, kävelypalautus välissä:
- 6+6x Pohjenousut yhdellä jalalla terävästi + 10m Polvennostokävely + 10m Kuopaisut kävellen + 10x Askelkyykkykävely

Kuntoilija:
- Reipas, tasavauhtinen juoksu + drillit: 30min
- Lyhyt alkuverryttely 5-10min
- Yhtäjaksoinen, reipas juoksu 15min. Syke n. 65->80% maksimista
- Tee alkuun tai loppuun seuraavat drillit, 2 kierrosta, kävelypalautus välissä:
- 6+6x Pohjenousut yhdellä jalalla terävästi + 10m Polvennostojuoksu + 10m Kuopaisut + 10x Vuoroloikka

Pro:
- Reipas, tasavauhtinen juoksu + drillit: 40min
- Lyhyt alkuverryttely 5-10min
- Yhtäjaksoinen, reipas juoksu 25min. Syke n. 65->80% maksimista
- Tee alkuun tai loppuun seuraavat drillit, 2 kierrosta, kävelypalautus välissä:
- 8+8x Pohjenousut yhdellä jalalla terävästi + 15m Polvennostojuoksu + 15m Kuopaisut + 12x Vuoroloikka + 6x Kinkka-loikka

When going to class, if possible, perform this prior to class.
Dips ( with dip bar)
5, 5, 4, 3, 2
- Keep feet in front of you, shoulder must come below elbow every set.
- All reps must be strict.
- Rest 2 min b/w sets.
- Can use same weight as last week.

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After you're done with all 5 sets of dips, rest 5 min then

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Chest to bar pull up
5, 5, 4, 3, 2
- Visible touch on the bar, every rep.
- All reps must be strict.
- Rest 2 min b/w sets
- Can use same weight as last week.

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In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.
The reps are going up as follows:

Week 5 - 5, 5, 4, 3, 2
Week 7 - 6, 5, 4, 3, 2
Week 8 - 6, 5, 4, 3, 3
Week 9 - 6, 5, 4, 4, 3
Week 10 - 6, 5, 5, 4, 3
Week 11 - 6, 6, 5, 4, 3

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If you are using bands make sure to progress as weeks go by.
Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5
and so on..

10 rounds for consistency:
30/25 cal bike or 350/300 m row
8 hang power cleans 35/25 kg
6 bar facing burpees
30 s rest

40 min timecap.

• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge
  5+5 Up & down dog
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike

• 2x w/ barbells
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Shoulder press

• 2x w/ barbells
  3-position clean pull
  3-position squat clean
  3 Split jerk

Add weights...

• 2x
  1-2 Clean pull
  1-2 Low Hang squat clean
  1-2 Split jerk

• Mobility btw rds.

Ulkoilma aktiviteetti.

Every 3:00 x 5

10m HS Walk
20 WB 13/9kg
15 T2B

• If your 1st or 2nd round takes more than 2:30 , scale the reps in 1 movement. Score: Your slowest round

Scale: 10m HS-walk -> 25 HS Shoulder Taps / 10-15 HSPU

3 sets deadlift
3 rep
6 rep
9 rep

Every 1:30 x 3
3 reps @75%

Rest 2:00

Every 2:00 x 3
3 reps @85%

Rest 2:00

Every 2:30 x 3
2 reps @90%