AMRAP 15

50 Double Unders
40/30 Cal Echo Bike
20 Wallball 20/14p

• 7x2min hard/ 1min easy Target power for hard is 110-120% Target power for easy is 50-60%
• 5min recovery
• 3x20s all out sprint, 2:40 recovery between

Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

A) NOTES
- Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
- Metcon: Push yourself on the DB Snatch and the Burpees today. On the DB Snatch
- Equipment: Medium weight, light weight, jump rope.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
4 Tempo Push-ups
8 Wall Slides

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) SEATED BAND FACEPULL-APART
4 x 20-30. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s.

F) 5 ROUNDS FOR TIME
5-8 Strict Chin-ups
10 alt DB Snatch
10 Burpees
20 DUs / Penguin Double Taps
– Goal: Tough effort.

G) PRAYER STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) PRONE Y RAISE
4 x 10; Hold each rep for 3 seconds. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD (light weight)
4 x 20s each. Rest 60s.

F) 5 ROUNDS FOR TIME
5-8 Slow Table Rows
5/Side Single Leg Jump (no weight)
10 Burpees
20 Penguin Double Taps
– Goal: Tough effort.

G) PRAYER STRETCH
As above

Back squat 1 rm

LÄMMITTELY
Circuit 2 x 45s./20s.
1. Hiihto/soutu
2. Mittarimato
3. Kyykky + polven avaus
4. Uimari
5. Valakyykky kuminauhan kanssa

VOIMA
3 x 6/jalka askelkyykky paikallaan
3 x 8/käsi kulmasoutu

TAITOHARJOITTELU
Käsilläseisonta

5x8 bench press

A: Deadlift 5-5-5-5
B: Strict chin ups 3set
C: 15min amrap
250m Row
7 DB bent over rows
7 DB cleans
7 Burpees
@14kg dbs

Basic Condition 45 min

Any Ergo 50 Calories
6 Back Squat 65%

By WodWell

3 rounds for total reps in 17 minutes
1 min max back squats (225/155 lbs)
1 min max db bent over rows (2x50/35 lbs)
1 min max box jumps (24/20 in)
1 min db push presses (2x50/35 lbs)
1 min Russian kb swings (2/1 pood)
1 min rest