Total 90min
A.
500m row, x 3: 8 HSPU, 8 T2B, 8 box jump 20"
B.
For time:
20 Deadlifts (315/215 lbs) > skaalattu 70kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > skaalattu 70kg

Result: 19.07
Avg/max HR 172/186
C.
4000m row, 2.30/500m
Mobility

Total 90min+60min
A.
500m row, 2 rounds: 10 KB snatch 12kg, 10 lunges, 20 abs
mobility
B.
Jyrkin tunti
1. Työntö: varpailta pudotus pomppuun + työntö
3x20 3x25 3x30 3x32.5 3x35 3x37.5
2. Raakatyöntö niskantakaa tempausote (snatch drop)
C.
6x 15-20 abs&backs
D.
Mobility WOD 60min

Total 90min
A.
10 min EMOM
Even: row 120m
Odd: 1 wall climb, 20 DU
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

Result 1: 35 sec.
Result 2: 22 sec.
Result 3: 15 T2B
B.
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds
> Vaihdettu C2B practice for 10min
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb) > skaalattu 35kg
30 Squat Cleans (135/95 lb) > skaalattu 35kg
40 Burpees Over the Barbell

Result: 16.55
Avg/max HR 182/192
D.
2000m row, mobility

Total 105min
Kilpailuharjoitus
A.
2 rounds: 10 KBS 16kg, 10 lunges, 20 abs, 20 backs
mobility
B.
Tempaus: tankojumppaa, 50%x2, 60%x2, 70%x1, 80%x1, 85%x1, 90%x1, (90%1) 95%1, 98%1, 100%1
tauko
Työntö: tankojumppaa 40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90%x1 90%1 98%1 100%1
C.
Testaa etukyykky max
D.
500m row

Total 75min
A.
500m row, 2 rounds: 10 wallball, 10 lunges, 20 abs, 20 backs
mobility
B.
1.Tempaus nousu 2kg alle viimeisen verryttelypainon kakkosia ja ykkösiä (Kisaverryttely - 2kg ilman kisanostoja)
2.Työntö nousu 10kg alle alkupainon ykkösinä (Kisaverryttely - 5kg ilman kisanostoja)
25 30 35 40 45
3.Muutama Kyykky 4x3, rv max painoon saakka
5x30 3x45 3x50 3x55 3x60

Total 120min
A.
500m row, 10 lunges, 10 ohs, 20 abs, 20 backs
mobility
B.
1. Tempaus nousu 5-2kg alle alkupainon (Kisaverryttely ilman kisanostoja)
2. Työntö nousu 10-5 kg alle alkupainon (Kisaverryttely ilman kisanostoja)
2x25 30 35 40 45 45
3. Tempausveto, vain olkapäillä 3 x 6 te max rauhassa
3x6x42.5
4. Hyppyjä polvet rintaan 5 x 4
1. box 2. box + 20kg plate 3. box + 20+20kg plates 4. box + 20+15kg plates
C.
3 rounds for quality:
5 C2B
5 T2B
Pull up practice for 15 min

Total 90min

500m row, 15 wallball, 5+5 thrusters, 5 burpee to 6" target
A.
Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs) 25kg
15 Pull-Ups
Rest 3 minutes
Rest until fully recovered, and then…
Results 3.36, 3.31, 3.54
B.
Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes
Rest until fully recovered, and then…
Results 3.22, 3.45, 3.59
C.
Three sets for times of:
Run 400 Meters (or Row 500 Meters) row 500m
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
Rest 3 minutes
Results 4.01, 4.05, 4.03
Result: 64.28
Avg/max HR 166/192
D.
1500m row

Total 90min+60min
A.
500m row, 2 rounds: 10 air squat, 10 lunges, 20 abs, 20 backs
B.
1. Takakyykky nousu max
tauko
2. Tempausveto + tempaus laskussa tangon päistä 10 kg kiekko pois 8 x 1+1
C.
Weighted sit ups plate high 4x12x5kg
500m row
D.
Mobility WOD 60min

Total 75min
A.
500m row, 2 rounds: 10 air squat, 10 lunges, 20 abs, 20 backs
mobility
B.
1. Etukyykky
Nousu kakkosilla ylös + kaksi sarjaa pienemmillä painoilla 5-6 toistoa
2. Hyvää huomenta 4x5
5x35 5x40 5x40 5x40
3. Weighted chin up

Total 75min
A.
3 rounds: 300m row, 6 burpee, 20 DU
mobility
Strength
Ring dips 5,5,4,3,2
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
D.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Result 1: 10 T2B
Result 2: 3 S2OH
Result 3: 13.26
Avg/max HR 178/198
E.
1000m row
Ojentajat takaa seisten tangolla 4x12x10kg