On the water from 10AM-5PM. Had 5 great slalom pulls.

Endurance wod

Run 1600 meters (7:40)
Rest 3 minutes
Run 1200 meters (5:30)
Rest 2 minutes
Run 800 meters (3:33)
Rest 1 minute
Run 400 meters (1:30)

Puijon Portaat

AMRAP 50

Kävellen ylös ja alas. Mahdollisimman monesti.

Buy in: 1,6km run
5 rounds
5 pull ups
10 push ups
15 squats
Straight into
30 thrusters 42,5/30kg
Cash out: 500/400m row

50 REPS EACH:

-PUSH UPS
-ALT. PISTOL SQUATS
-SIT UP
-THRUSTER 50/35 - 40/20
-DEADLIFT

A.
For time:
30 Strict HSPU
2min rest
30 Kipping HSPU

B.
5 X
10 Strict pull-up
10 Dip

C.
4 X
10 DB Bench press
”21’s” Bicep curl

D.
Tabata:
Bicep curl / Skullcrusher (banded)

E.
Core
3 rounds;
30s ON / 30s OFF
1. Alt V-ups
2. Russian twist
3. Knee raises
4. Toe touches
5. Heel touches

AMRAP 15

2-4-6-8-10....
Handstand Push Ups
10-20-30-40-50...
Double Under (Jumping jacks)

Wendlers - Week 1
Deadlift
5, 5, 5+

Eilinen/Lepo

With a running clock in teams of 2:
0:00-10:00
200 Meter Run / ½ Stairs
12 DB Hang Squat Cleans @50/35lbs
*One athlete completes a full round at a time

12:00-22:00
200 Meter Run / ½ Stairs
12 DB Hang Power Cleans @50/35lbs
*One athlete completes a full round at a time

24:00-34:00
60m Farmer Carry Intervals, AHAP
*One athlete completes a full round at a time