Basic Condition

10 min Ski
10 min Row
10 min Bike

Basic Condition

10 min Row
10 min Ski
10 min Bike

PolkujuoksuWod klo 13 Vedenjakajareitistöllä.
Lähtö Nikkarilan kankaiden taukopaikalta (Metsäopistontie 103).

Wodilla on kaksi ohjaajaa, joten kokoneemmat voivat edetä omana ryhmänään vauhdikkaammin. Toisessa ryhmässä vauhti skaalataan niin, että kävellenkin voi osallistua.

Kesto n. 60-75min. Kaikki innolla poluille liikkumaan 🙂!

“Morrison”
50-40-30-20-10 reps for time:
wall balls 9/6 kg
box jumps (24/20”)
kettlebell swings 24/16 kg

Complete as many rounds as possible in 12 minutes of

• 2 power snatches
• 4 power cleans
• 60 double-unders

♀ 105 lb. ♂ 155 lb.

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1 RM for the day.

B,
Dumbbell Bench Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Dumbbell Tate Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Dumbbell Rollback 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
For time:
Run, 1600m
Farmer Carry, 24/16kg, 400 m
Front Rack Carry, 24/16kg 200 m
Overhead Carry,24/16kg , 100 m

Wear a 9/6kg vest on the run but NOT the carries if you're looking for an added challenge.

Goal: Sub 20 min

F,
For quality:
50 Band Face Pulls
25 L/25 R Plate External Rotations, pick load
25 Dumbbell Flies, pick load

A,
1x [ 1 3 Position Clean + 1 Split Jerk ]
1x [ 1 3 Position Clean + 1 Split Jerk ]
1x [ 1 3 Position Clean + 1 Split Jerk ]
1x [ 1 3 Position Clean + 1 Split Jerk ]
1x [ 1 3 Position Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

High Hang Clean + Hang Clean + Clean, complete the Split Jerk only after the pull from the floor

B,
3 rounds for time of:
50 Partner Wall Balls @9/6kg
50 Bike Calories

Complete in teams of 2.

Partners accumulate a total of 50 wall ball passing back and forth. Allocate calories on the bike any way you like to reach the 50 reps/round.

Goal: Sub 18 min

C,
Weighted Sit-up @20/10kg: 5 x 20 secs / 10 secs
R Side Plank: 5 x 20 secs / 10 secs
L Side Plank: 5 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 5 intervals.
Score is the total reps performed in all of the intervals.

15min amrap

6 db squat

12 Knee raise

24 dumbell over jump

100m run

Bike Ergo

Max Calories 10 Rnds.

:20 on :40 off