recovery workout 20 minutes

Ski/Row 1000m
20 air squat
30 sit ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 4-6 reps
Strict Ring Dips 3 reps + Ring Support 0:10-0:20
Pistol Squats 10 reps
Strict Toes to Bar 4-6 reps

A.M.R.A.P. 08'
▼ HSPU 03-06-09-12-15-18-.....
▲ Clean 03-03-03-06-06-06-.....

WOD :

2 SETS OF INTERVALLS :

AMRAP 5

10m OH lunges w. plate ( RX: 20/15 ; SC1 :15/10 ;SC2: 10/5 )
8x BF Burpee
10m OH lunges w. plate
8x C2B / Pull up / horizontal pull up or ring row

REST 3 MIN

AMRAP 4

3-6-9-12-15-18-21

Power C&J (RX: 60/40 ; SC1 : 45/25 ; SC2: 30/15 )
TTB / Leg raise / Knee raise

REST 3 MIN

AMRAP 3

15 Cal row
15x WBS ( RX: 9/6 ; SC1 : 6/3 ; SC2 : 6/3 )

(voi myös mennä hiihtämään)

Basic Endurance 90 min

row 50 cal
5 bar mu
20 box jumps 30/24"
20 pistols alt.
11 ttb
*every 6 minute :30 hs walk

2 Rft.

50 KB Swings (24/16)
40 Box Jumps
30 Thrusters (40/30)
20 Pull Ups
10 Burpees

500m SkiErg
500m Row
1000m BikeErg

1RM Back Squat

Thruster & burbee 40/30kg

3 kierrosta
10 thruster
10 burbee
3min lepo

3 kierrosta
8 thruster
8 burbee
3min lepo

3 kierrosta
6 thruster
6 burbee

TC 18min

WOD :

AMRAP 17

75x DU SC: 125 SU
15x Push up SC: knee
10x DL RX: 70/55 SC1: 60/45 SC2: 40/25