3 tabata amrap (12 min) of:
- Curl biceps 40/25 kgs.
- Ring dips.
- Hollow rocks.
- Box jumps 24"/20".

Palaamme sali harjoitteluun 27.12.2021 maanantaina.

Hyvää ja rauhallista joulua kaikille <3

run walk run

10min AMRAP
10 Handstand Push-ups
20 KB Swings (RX 55/35) (RX+70/45) (RXM 45/25)
10 Pull-ups

4 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds-

8AMRAP
12 box jump
9 Squat
6 Burpee

AMRAP 13:
10 Lateral Barbell Burpees, 1 Round of “Macho Man”
10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”
…
[Continue Adding 1 Round of Macho Man] 70kg

2 mins/ 1 min x 8 rounds
Pull ups - 6 reps
Push ups - 6 reps
KB Goblet Squats - 6 reps

*record completed rounds, start next round from where you finished last

Partner WOD
30min AMRAP

”I Go, You Go"
4 Intervals (2/each)

Run around the box
20 Hang Power Cleans
20 Push Press 35/25kg

Then

100 Partner Situps with MB. 75 Deadlifts 80/60kg
50 Pullups
25 HandstandPushups

Then in the remaining time

"I Go, You Go"
7 Thrusters 35/25kg

7 Bar over Burpees.

Score: Reps from last ”I Go, You Go”

5 rounds:
100' Mixed DB carry (One DB overhead, one DB in the front rack), switch arms at 50'
50' DB walking lunge (DBs at sides)