A) Rowing Technique

B) Rowing Intervals

10x 40s on/20s off

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Ylivienti kepillä/kuminauhalla
2. Eteentaivutus + ylävartalon kierrot - keppi niskan takana
3. Seinällä rullan työntö ylös
4. Seinällä käden avaus + kierto
5. Kyykyssä pumppailut & eteentaivutus

VOIMA
3 x 8 askelkyykky paikallaan
3 x 8 yhden käden kulmasoutu

KIERTOHARJOITUS
2-3 x 40s./20s.
1. Rengassoutu
2. Stepperille/boksille askellus
3. Lankussa olkapää kosketukset

For time
- 3 rounds
- 10 handstand push-ups
- 20 toes-to-bars

• 2 rounds

  • 10 strict handstand push-ups
  • 5 rope climbs (15 feet)

• 1 round

  • 10 chest-to-wall handstand push-ups
  • 20 muscle-ups

Time cap 15 minutes

3 rounds:

10+10 x front feet elevated split squats with DB's
30s reverse plank

*rest 1:30

8/6 cals bike erg or row
3 strict pull-ups
6 pike push-ups on box

3x AMRAP8 in teams of 2-3 - YGIG, divide anyhow:

AMRAP8 - "Looks like Cindy"
Buy in: 200-400m run into AMRAP:
6-12 pull up
12-24 push up
24-30 air squat
- rest 30s between rounds

Rest 3

AMRAP8 - "Looks like Kelly"
Buy in: 200-400m run into AMRAP:
16-30 BJ
16-30 wb
- rest 30s between rounds

Rest 3

AMRAP8 - "Looks like Grettel":
Buy in: 200-400m run into AMRAP:
10-18 clean
10-18 bar over burpee (skaalaus: tasajalkahyppy -> askellus)
- rest 30s between rounds

EMOM x 8-12
1) machine
2) 10 ring row + 10 push up + 5 box jump
3) machine
4) 10 air squat + 5 burpee + 5 box jump

For time :

7 RMU
15m Double KB Walking Lunge
5 RMU
15m Double KB Front Rack Walking Lunge
3 RMU
15m Double KB OH Walking Lunge

TC 9

KB´S 24kg

10 rounds

10 db snatch 17,5 kg
10 plate g2oh. 15 kg
10 goblet squat 17,5 kg
30 air squat
10 db hang clean 17,5 kg
20 ghd
1 min rest

2 rounds
1:00 Echo bike @ easy pace
0:30 Echo bike @ moderate pace
0:20 Echo bike @ harder pace
0:10 Echo bike @ hardest pace

Rest 0:30
1:00 Row @ easy pace
0:30 Row @ moderate pace
0:20 Row @ harder pace
0:10 Row @ hardest pace
Rest 0:30