Tempaus lantio kakkosia 25kg saakka
Tempaus pp kakkosia 31kg saakka
Tempauksia 36kg saakka KYYKKYYN! 🥳
Taisi yks tai kaks lentää johonkin, muuten onnistunutta.

Rive pp+rive+työntö 1+1+1
25,30,35,40,44,45,49

Etukyykky 3x5
Lämpät kolmosina 45,55,60
62,62,62

Loppujumpassa 21-15-9
Punnerrus
Linkkarit
Superman

Enkkana 10 punnerrusta putkeen! 🥳

In teams of 3
7x 3min AMRAP, 1min rest between

1. Sled push
2. Synchro DB sit ups
3. Synchro one arm DB Thruster (all 3 work)
4. Rope Climb
5. Max Cal Air Bike with two bikes
6. Synchro Pull ups
7. Synchro Devil’s press

Sled: Your Team mate(s)
DB: 22,5kg / 15kg
Synchro: Two work, one rests (except thruster)

Teurastamon avajaisviikonlopun WOD 19.1.2025

AMRAP, 15 min
10 Box Jump
8 DB snatch
6 T2B
4 Wall climb
2 Thruster, heavy

8 min AMRAP

6 cal row
6 back squats 50 kg

Back squat

1. Find todays heavy 3RM of back squat
2. 3x3 reps @80-90% of 1

Emom 30 @ steady, repeatable pace
30-45 sec work / min
1. Ski
2. T2b
3. GHD
4. DU
5. Pull ups
6. Air squat

CONDITIONING

A) For 30min (PK Vauhti)
- 15 Cal Row
- 15 Cal Bike

-Rest 5min-

E3MOM Till Failure:
8 Burpee Box Jump Over
10 Cal Row
*add 5cal to row each round. Go till failure

ACCESSORIES

A) 3-4x For Quality:

• 30/30m Heavy KB Suitcase Carry
• 30m 2xKB Front Rack Carry
• 45-60s Deadhang from Bar

B) 3-4x For Quality:

• 20 Hanging Knee Raise
• 15/15 Banded Pallof Press (1s Hold every rep)
• 30/30s Side Plank

A Warm-Up WOD

2 Rounds:
200m Jog (or 1-minute high knees in place)
10 kettlebell swings
5 Burpees
10 Shoulder Taps (in a plank position)

Write kettlebell weight in comments

EMOM 20

Minute 1: 8 Dumbbell Push Press
Minute 2: 10 Dumbbell Front Squats
Minute 3: 12 Dumbell deadlifts
Minute 4: 15 Sit-Ups

Complete the assigned reps. If you finish early, rest for the remainder of the minute.

Write dumbbell weight in comments

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