2 min ON, 30s. OFF (with a pair)

2 ROUNDS:
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. DB hang C&J (2 DB) (split anyhow)
4. Sandbag/ D-ball over shoulder (split anyhow)
5. Burpee box jump (split anyhow)
6. Partner wall ball

Blokki 2 - Viikko 1

Taito-osio 10min

Voima

A1 Nojapunnerrus 3x8 (RPE6-7)
A1b Tuplahyppy kahdella boxilla x 4 (RPE8)
~2 min

B1 Z-press 3x8 (RPE7)
~2 min

B2 Kasakkakyykky 3x8 o/v (RPE8)
B2b Takareisiveto 8 (RPE8)
~2 min

C1 (Ring) Dip x 6
C2 Säärihyppy x 6
C3 Ristipolvipito + HBH 5s 2 o/v
3 kierrosta

5,000m Row as:
- 1,000m @ 22 s/m
- 1,000m @ 26 s/m
- 1,000m @ 30 s/m
- 1,000m @ 26 s/m
- 1,000m @ 22 s/m

*don't worry about time, focus on hitting the s/m!

6 MIN AMRAP*
12/10 CAL ECHO/ASSAULT BIKE
4 DOUBLE DB DEVIL PRESS
8 DOUBLE DB THRUSTERS

5 MIN AMRAP*
12 CHEST TO BAR PULL UPS
4 DOUBLE DB BOX STEP OVER
8 BURPEE BOX JUMP OVER

4 MIN AMRAP*
12/10 CAL SKI ERG
8 DOUBLE DB SNATCH

3 MIN AMRAP*
8 BURPEE BOX JUMP OVER
4 DOUBLE DB BOX STEP OVER

2 MIN AMRAP*
MAX CAL ROW

1 MIN AMRAP*
MAX BURPEE BOX JUMP OVER

Dumbbells: 2 x 22.5/15 kg (2 × 50/35 Ibs)
Box: 24/20 inch

*2 minutes rest between AMRAP's

AMRAP 11

5 Deadlift 70/50kg
Run 200m
5 Deadlift 70/50kg
7+7 One Arm Thrusters w/ DB

A: Tempo muscle snatch triples up to heavy

B: power snatch 5x2 @max weight of "A"

C: Power clean + Frontsquat + Split jerk 5x1 @75%

WOD 20220926

Warm up:

5 min run

3 rounds:
5 chin ups
10 push ups
20 lunges

Wod:

4 ROUNDS:
15 burpees
15 pull ups
15 burpees
25 push ups
15 burpees
35 air squats

Finisher:

20-18-16-14-12-10-8-6
Crunches
Flutter kicks
Leg lifts

Cool down:

5 min run
Stretching movements
Hydrate
Recovery

Bench Press

5-5-3-3-1-1

Go Heavy

SO 3:00

00-02 8 back squat
02-05 bike easy bace

05-07 8 db bench
07-10 ski easy pace