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

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.

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

Winter War 2015 starts today with evening event at Tampereen messu- ja urheilukeskus.
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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