4 rounds of:
- 30 V-ups.
- 60 Bicycles.
- 30 Weighted sit-ups.
- 60 Flutter kicks.
- 30 Toe touches.
- 60 Mountain climbers.
- 30 DU.

It is THE game day at Tampereen messu- ja urheilukeskus!

-8:30 Doors open
-9:00 First event starts
-18:15 announcing the winner and award ceremony.

You don't want to miss this!

More info at:
www.cfwinterwar.com

Quest for the fittest in Finland is about to kick off!

Winter War 2015 starts today with evening event at Tampereen messu- ja urheilukeskus.
More info at:
http://www.cfwinterwar.com/

http://vimeo.com/110872479

41 reps (number of years of birthday) of each movement then move on to complete for time:
Deadlift (bodyweight) 135 lbs
Pushups (full ROM)
Squat (using bodyweight on the bar) 135 lbs
Situps (unanchored)
Pullups
Air Squat
Wallball (20 lbs for 10')
Double Unders
Box Jump (30" at least) I did a bit higher due to the height of big box at Y
Burpees

Total 90min
A.
1000m+500m row
For Max Reps:
3 Minutes of Double-Unders
Result: 214, PR 114 UB!
B.
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
C.
Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
Results: 138m, 139m, 141m, 139m, 146m, 144m, 149m, 148m
Avg. 1.40.6-1.47.9/500m, avg/max HR 145/178
D.
2000m row, mobility

Total 90min
A.
2 rounds: 200m row, 10 T2B, 10 wallball, 1 rope climb
A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall) > Heels to wall
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)
B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
Skaalattu 1.1., 2 singles
C.
EMOM for 30min, 30 sec work, 30 sec rest (not Invictus):
1. 3-5 Regular dip
2. 5 Strict pull up / chin up
3. 5 Thruster 35kg
D.
1000m row

Total 90min
WOD
A.
10min EMOM
10-8 KBS 16kg, 5 burpee
mobility
B.
Deadlift 1 RM
C.
5min AMRAP
Box over burpee
EMOM: 7 deadlift 70kg > skaalattu 60kg
Result: 39
D.
2000m row
E.
Pull up practice for 15min - 50 reps
2 rounds for quality:
10 HSPU 1 abmat
10 pull up

Total 105min
A.
500m row, 2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
mobility

B.
1. Tempaus 80-95% pysäytyksestä polven alta 2 sek 7x3-2-1
2. Työntö 70-90% rv+etukyykky+työntö 5x1+1+1
3. Etukyykky non stop 4x5 te max painolla
4x5x42.5kg
4. Jännehypyt 5x5

D. 500m row

In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Back Squat x Max reps @ 85% of today’s 1-RM

Total 90min
A.
500m row, 2 rounds: 5 KPU, 5 HSPU, 10 box jump, 10 lunges

In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups
C.
Back Squat x Max reps @ 85% of today’s 1-RM
D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips

Result 1: 20+7=27
Result 2: 3 reps @ 2 abmat + tekniikkakiekko
Result: 1 RxD
Result 4: 5+1+1+1=8

E. Pull-ups 2x10