10-15min Easy running, or rowing, or both, to cool down!!!

"Omatoiminen WOD"

A.
Warm up:

Easy row 3-5min

2 rds:
10 kbs
10 Wb
20 DU

Mobility:
Hip / hamstrings / glutes

B.
Amrap 12min:

25 Kbs (24/16)
25 WB (20/14)
50 DU

C.
Cool down:
Easy row/run 3-5min
Foamrolling / romwod

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 m climbers
5 inchworms

Metcon/*Rx(20)
1200m run
120 du's x3 singles
1200m row or
make up missed wod from the week.

3x6 db rev fly and curl superset

Finisher
30 hollow rocks
1 min s/a para stretch
2 min bf stretch

OHS 4x10

Lepo/väliin jäänyt harjoitus

3 Round of:
Run 400 m
One-Arm DB Power Snatch Dx (22.5/15Kg) 15 reps
One-Arm DB Power Snatch Sx (22.5/15Kg) 15 reps

21/15/9

• Wallballs
• Burpees

EMOM 12 min F Q, alt

5 Hang Squat Snatch, max 60-70 % 1RM Snatch
5-10 TTB
30s Hollow to arch rolls

For Time
Buy in: 30 Partner DL @200/140kg

50 Partner wall ball shots @9/6kg
40 Cleans @60/40kg
50 Partner Wall Ball Shots
30 Cleans @70/45kg
50 Partner Wall Ball Shots
20 Cleans @80/50kg
50 Partner Wall Ball Shots
10 Cleans @90/55kg

Buy out : 30 synchronized burpees

Time Cap: 40 minutes

*Teams use only one wall ball and one barbell! One throws the ball the other one catches it and visa versa!

Midline
AMRAP 7:
15/12 Calorie Row
15 GHD Sit-Ups