3-4x Super sets.
15-20 Biceps curl w/ barbell
15-20 Triceps Extensions w/ band
15-20 GHD sit ups
Rest 2min...

B) On the minute for 4 rounds
1. 5 strict chin-up with 2s pause on top
2. 6-8/side alternating top down DB shoulder press
3. Rest

C) Core 3 rounds
30s russian twist
30s hip lift
30s rest

Lämmittely plus taito 20-30min

Taito :

1. Käsilläseisonnasta kuperkeikka x 5
2. Seinää vasten ponnistus x5-10 Neljä kierrosta

Kondisosio (HUOM RPE 5-6)

1. Support hold 5x3s (5-10s tauko)
2. Pushup + ring row peräkkäin putkeen 10+12
3. Russian sit up KB x 8
4. Dip x 8
5. Rope jump x 1 min
6. Reverse burpee x 8
7. Rope jump x 1 min

3 rounds

For maximum reps

• 1 minute of snatches
• 1 minute of rowing for calories
• 1 minute of dumbbell box step-ups
• 1 minute of rest

♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.

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-3min rest-

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AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.

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-3min rest-

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“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

For Total Load:
5 Sets of 5

Every beginning 3 min x 4

Dual Kb/db reverse front rack lunge 12-18

Single arm bent over row 8+8

Wod
14 min amrap
400m run
20 Plate Gtoh
200m jog or walk (recover)
400m run
20 Plate Thruster
200m jog (recover)

Find push press 3 RM

OTM12
Odd: 6-12 hspu
Even: 6-12 pull up

Double DB OH walk 4x30"