• 15 Row
• 10 Airbike
• 15 High box jump
• 20 Wall ball (9kg)

SYLB Workout 2

For time

• 100 double-unders
• 21 burpees
• 75 double-unders
• 15 burpees
• 50 double-unders
• 9 burpees

3-5 rounds
10 Diamond Push-Ups
10-30s Hollow Hold
10 Tempo Push-Ups 5s down/5s up
Max push-up hold in the bottom position, score your time

Rest 1:30-2min between rounds

Finisher
3 rounds of the Plank Challenge
45s Straight Arm Plank with rotation
45s Plank Up & Downs
Rest 1min between series

6 kierrosta

Juokse 5 min tai 1 km
kävele 3 min

E2,5M for 10min(4sets)
Submax amrap strict Hspu
Don’t use abmats. Scale exercise accordingly.
+
15-12-9
DB thrusters
strict Pull ups

Strict pull ups 3xMax
+
8min amrap
8 burpees
8 ohs 20/15kg

Back squat amrap @90%
AIM for a minimum of three reps. Go to failure!
+
E2M for 20Min
1: Dips xMax
2: farmers carry lunges walk x16steps AHAP

Lämmittely 10 minuuttia:
20 vatsaa
20 kyykkyä
10 punnerrusta
10 Kahvakuula maastaveto

Rive + työntö Max.

Tempaus Max.

Takakyykky Max.

Kello pyörii alaspäin 6min, suorita missä järjestyksessä tahansa soutu, hiihto ja assault bike 2min per kone, tulos calorit yhteensä.

United in movement
Wod 3
Amrap 20
20 Hr push up
30 goblet squat kb 24kg
40 hr push up
50 kb lunges
60 hr push up
70 singlearm suitcase dl