EMOM for 4 rounds:
1) Landmine twists
2) One hand farmer’s carry
3) Windshield vipers (hanging if possible)
4) Rest

A) NOTES
- Metcon: DOUBLE EMOM! Two 15 minute EMOMs today with a 2:00 rest in between. The only thing common between both EMOM is, you guessed it, Burpees! Try to keep your burpee score consistent across both, and shoot for 100 total.
- Equipment: Medium weight.

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 40s Max KB Windmills
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Bodyweight Lunges
Min 3: 40s Max Sit-ups
– Goal: Consistent reps counts throughout all 5 rounds.

F) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

---

NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 20-30s Handstand Hold
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
As above

F) LIZARD POSE
As above

Aikaa vastaan 100 thrusteria (Kp/Kk)

*Aina kun thruster katkeaa, juoksu parkkiksen ympäri

“Open 11.5”
AMRAP in 20 minutes
5 Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls Shots (20/14 lb, 10/9 ft)

2-3 min light cardio
1-2 min cobra to downdog pose
1-2 min russian baby maker strech
1+1 min tricep strech

3 Sets
5 TGU (each arm)
:30 Double KB OH Flutter Kicks
20-30m Skillmill Sled Push Sprint OR :20 AB Sprint

16 Bar over Burpee
24 Thruster (50/35kg)
24 Pistol squat (Alt.)
32 Hang snatch (w/ KB: 32/24)
32 C2B
64 DU's

W/ Weigth vest: 9/6kg

• Ohjeistus:
• KB tempaus voidaan suorittaa myös suoraan lattialta. Kättä saa vaihtaa vapaasti tai olla vaihtamatta.

AMRAP 12 mins
3 Wall Walks
6 Strict Pull-ups
9 Dumbbell Push Press, 22.5/15 kg

Scaling : floor supported pull up, heavy ring rows

http://www.mobilitywod.com/2010/10/episod-67-ring-dip-and-overhead-squat-prep/

http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability-part-1/

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai
- 30 min palauttava hölkkä sekä venyttelyt