Team WOD, teams of 3
4rft
P1: 500m row
P2: 400m run
P3: Resting
This is a relay race style workout which is completed in teams of three, or as pairs if you are super keen! The workout involves rotating between rowing, running and resting.
I.e. Firstly, team member 1 will row 500m, whilst team member 2 runs 400m, and team member 3 rests. Then, team member 1 will run 400m, whilst team member 3 rows 500m, and team member 2 rests. To complete the round, team member 1 will rest, whilst team member 3 runs 400m, and team member 2 rows 500m.
The workout is completed when each member of the team has rowed 2000m and run the full 1600 meters during the 4 rounds
+
”Cook drill”
For 15min
Kb waiter carry max effort
Kb front rack carry max effort
Kb suitcase carry max effort
Switch arm
Go as far as you can with Kb overhead. When you had enough drop it down to a front rack. When you no longer can hold it in a front rack switch to suitcase carry. Switch arm when your grip has had enough and continue with the other hand over head. Goal is to not let the kb drop to the floor.

Max rep hspu

3 rounds; 1 minute each station w/ 1 minute of rest between rounds

Box Jumps/step ups
Push Ups
Air Squats
V-ups/Sit-ups
Burpees
Rest

Tee 3 kierrosta kaikkia liikkeitä, 1 minuutti jokaista kerrallaan.

Boxiaskellus tai hyppy
Punnerrus
Ilmakyykky
Linkkari
Burpee
Lepo

Kiertäjät kumpparilla (ulkokierto/sisäkierto) 3x20

Facepulls 4x20

Punnerrus istuen käsipainoilla 3x8-15

Kulmasoutu 5x10

Pystypunnerrus 3x8, 1x15

Etunojapunnerrukset 3 x max.toistot
-1min tauoilla

3 rounds for total reps (17 min total)

1 min forward lunges
1 min push-ups
1 min jumping jacks
1 min russian twists
1 min burpees
1 min rest

3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

*Jos ei ole leuanvetotankoa, niin tee 20 x kulmasoutu jollakin vastuksella (esim kb, db, reppu), tai rengas/ tankosoudut.

WARMUP
1 Minute Each
Spiderman
Active Samson
Push-up to Down Dog

1 Minute Each
Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold

1 Round
3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges

A.
45s. Shuttle run
45s. Walk out + Push up

45s. Jumping Jacks
45s. Spider lunge + twist (Alternate)

45s.. Burpees
45s. Up/down dog

Mobility:
- Lunge complex
- Ankles/Calves
- Pigeon stretch

B.
7 rounds:
DU's: 30 / SU's 60
Burpees: 21-18-15-12-9-6-3

C.
3-5 rnds:
20s. On / 10s. Off:
1.) Hollow rocks
2.) Sit ups
3.) Russian Ab twist

Warm up: 2-3 rounds
15 jumping jack
10 goblet squat
10 DB/KB deadlift
*
3-4rounds
12+12 DB/KB bulgarian split squat
10-20 hollow rock
*
3rounds
60 DB/KB swing
40 reverse lunge (DB/KB)

Slow tempo push-ups: 5 sets of 10 with 1:00 min rest between sets
Then
Slow tempo bent over rows: 3 sets of 10 with 1:00 min rest between sets.

https://zoom.us/j/7594162178
ZOOM salasana 530247

E2M for 16min
1 halting snatch DL
1 snatch pull
1 snatch
Build up in weight
+
5 rounds
45sec amrap pull ups
15sec rest
45sec amrap Kb swing 24/16
15sec rest
45sec amrap weight plate over head carry lunges 20/15kg plate
15sec rest