lepopäivä

WOD
"Annie"
50-40-30-20-10
DU/lateral jump
sit up
(tarvittaessa puolita määrät)

Wu:
Jump rope singles
High knees run
Back burpees

12min upper Body Emom
Db press
Bent row
Kb sumo DL high pull
Pushups

12min Core amrap
20 bicycle crunches
20 Wb around the world
20 single leg hip thrusters
20 shoulder taps from plank

As many reps in 14 mins as you can of:
60 Row (calories)s
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 60/42.5 KG
20 Muscle-ups

2/3 KAREN

For time

100 Wallball Shots 9/6kg (20/14p)

WOD
2min amrap
max push ups

1min. rest

2min amrap
max sit ups

1min. rest

2min amrap
max air squats

For Time with a Partner (You Go, I Go)
116 calorie Row
58 Power Cleans @80/55kg
58 Dumbbell Snatches @22,5/15kg
58 Wall Ball Shots @12/9kg
58 DL @80/55kg
58 HSPU
116 DU

TC: 35'

1 round

100 m DB bearwalk
40 toes to bar
30 ring row

Lepoja

Warm-up
4mins of......

10 lunges
10/7 cals
Metcon (AMRAP - Rounds and Reps)
20min amrap

3 power cleans Rx 135/95
6 front squats Rx 135/95
9 lbob
12 air squats

                  5mins rest

Metcon (Time)
20min cap

10 bar mu
10 front squats Rx 185/135
30/21 cals
8 bar mu
8 front squats Rx 185/135
24/18 cals
6 bar mu
6 front squats Rx 185/135
18/14 cals
4 bar mu
4 front squats Rx 185/135
12/9 cals
2 bar mu
2 front squats Rx 185/135
6/4 cals