WODconnect Advent Calendar 2016 winners have now been drawn and contacted.

Rogue gift card winner:

• Katja H.

Evolver winners:

• Robert N.
• Jyri V.
• Katleena K.

Congratulations!

Thank you for participating and happy new year!

tempaus hyppy + tempaus

10 x 1+1@50-65%

A: Partner WOD
”Partner cindy”
20min amrap
5 pull ups
10 push ups
15 squats
Alternate exercises

Käsilläseisonta- ja kävelyharjoituksia

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Sapphire Falls hike - 5 miles

Kippi leuanveto + kippi c2b treeni

Tiukka leuanveto

3 x maksimitoistot

Weightlifting:

Bench Press - 15-6-5-4-3 EMOM
Incline Bench Press - 15-6-5-4-3 EMOM
Pull Ups - 4 Sets to Failure EMOM
Barbell Row - 15-6-5-4-3 EMOM
K2C - 5 Sets of 25 Reps EMOM

Crossfit:

22 TTB
22 Clean and Jerks @ 95/45

200 M Sprint

1RM Squat Clean (5 Min Max)

6 x 5
Pausing Ring Push-ups ( Pause at bottom 0:05's each rep)
https://vimeo.com/175184265