• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Soututekniikka

Ilmakyykkytekniikka / Takakyykkytekniikka

Takakyykky 3 x 5, sopiva paino

3-7 ring dips
3-7 strict chest to bar pull ups
30 sec pull up hold
30 sec ring dip hold on the top position of the dip
2 min rest

In the end, accumulate 2 min in L-sit hold

Happy New Years Eve 12 – 31 – 20 15!”

Partner WOD Split as Needed

12 Rounds:
31 Double Unders (L3), (L2 & L1 is x3 Singles)
20 Hang P. Cleans (L3 135/95, L2 115/75, L1 95/65)
15 Box Jumps (L3 30/24, L2 24/20, L1 Step Ups 24/20)

Cash Out 1 Mile Team Run

Score = Time

42-30-18
double unders
wall ball shots @9/6
then
21-15-9
squat cleans @50/35
burpees

Amrap 50min
Athelete 1
Run 400m
Athelete 2
Row, Ski, Bike as long as A1 Runs
Athelete 3
Performs an amrap of
5 x Strict Chin Up
10 x Ring Push Up
15 x KB Swing

Aikaa vastaan 200 x pystypunnerrus vauhdilla parin kanssa.

127,5kg, 85kg, 65 kg. 23min 34sec

A: 4 rounds not for time
Kb wind mill x3/each arm
10 pike compressions

B: 5 rounds
20 DU
15 rkb swing
10 DB push press

C: ”core blaster”
4 rounds:
30sec d-ball carry
10sec rest
30sec hollow hold
10 sec rest
30sec side plank hold LS
10 sec rest
30sec side plank hold RS
10sec rest

EMOM 12

Even : 6 - 10 TTB (UB)
Odd : 12 Db Snatch 22,5/12,5kg Alternating