"Isi Roponen is Back"

AMRAP 33 (Rounds & Reps)

Row 500/450m
33 Burpee Box Jumps 24/20"
33 Wallball 9/6kg (20/14p)
Bike 1000/900m
33 Lunge w/ Kettlebell, each 24/16kg
33 Dumbell Deadlift 2x22,5/2x15kg

Alkavalla 2 minuutilla 16min ajan

1. 3 raaka työntö (tanko lattialta), nouseva paino
2. 5-8 leuanveto, tempo 21X1

PK WOD 40 min AMRAP, sykkeet PK-alueella / PPP

600m row
50DU/100SU
40 abmat sit ups
30 burpees
80m KB kanto
20 box jumps
10 HSPU

AMRAP 9

1 Overhead Squat @ BW
12 Wallball 9/6 (20/14p)

Warm-up 14min: 7* (1min easy jogging + 1min walking)
Workout: 32min: 8* (3min easy jogging +1min walking)
Cool down 14min: 7* (1min easy jogging + 1min walking)

AVRG HR Target apprx. 70% of Max

Within 20 minutes:
10 RM Push Press
3x Max Strict Chin Ups

In no more than 6 sets build to a 10 RM training max.
If it doesn’t look good, it doesn’t count!
Rest as needed.

20min soutu/pyörä rauhalliseen tahtiin
ja 4min välein 10 käsipainotempaus + 5-8 (yleisliike) boksihyppy

40min of deload conditioning

YGIG A) / B)

A) 400m Run

B) With a moderate KB:

3 KB Clean R
3 KB Push Press R
10m OH walking lunge R
3 KB Clean L
3 KB Push Press L
10m OH Walking lunge L

Day 1 or Day 2!

http://www.theboxmag.com/article/the-pull-up-power-program-9732

3 sets with moderate pace

Ski erg 250/200m
Strict Pull-up 8/6 reps
DB/KB TGU 3/side
rest 30 sec

TC: 14 min

L1: normaali strict leuka // 22,5/15kg tai 20/16kg KB
L2: Strict C2B // 25/17,5kg tai 24/16-20kg KB