Normisalilla kiertoharjoittelutyylillä laitteita 👍🏻

20-minute AMRAP

• 1,000-m row
• 50 GHD sit-ups
• 500-m row
• 25 V-ups

10 Rounds
1 min erg 1
1 min erg 2
1 min box step ups
1 min shuttle run
1 min wall walks
*Easy Pace!!! Total 50 min

5 box jump
5 hspu - box
10 squats kb
10 sit ups

AMRAP 10

20 Deadlift 50/35kg
40 Jump Over Barbell
10 Hanging Knee Raise

Romanian Deadlift

8-8-8-6-6-6

Go Every 3:00

Voima
Strict pull up 4x 4-6
-matala tanko/kuminauha
-rest 2min

WOD
partner WOD
4min Amrap
P1 Row 100m
P2 air squats
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 sit ups
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 kb swings

COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

For time

• 1,500-m row
• 150 double-unders
• 1.5-mile run

Block snatch - from the mid-thigh. If you don’t have access to blocks then set plates up to mid-thigh height.

3 @ 60% of max snatch
3 @ 65% of max snatch
3 @ 70% of max snatch
2 x 3 @ 75% of max snatch

Power clean & jerk - focus on fast elbows and an aggressive lock out on the jerk

3 @ 60% of max clean & jerk
3 @ 70% of max clean & jerk
3 x 3 @ 75% of max clean & jerk

Overhead squat - get comfy in that bottom position
4 @ 50%
3 @ 60%
3 @ 65%
3 @ 70%

Optional accessories
3 x 16 (8 each side) Bulgarian split squats
3 x 16 (8 each side) alt front rack lunges x DB’s
3 x 16 calf raises either machine or off the edge of a box