Maaliskuun SpessuWodina kuntonyrkkeilyä Mira Ilmoniemen johdolla!

wodit klo 15 ja 16

ei mobbailua

Amrap 10min ygig full round:
A) one from pair: easy row/echo bike

B) other person:
10 db push press
10 db snatch
10 burpee

2min rest

Amrap 10min ygig full round:
12/14cal row OR 10/12echo
10 oh plate lunges
10 plate twist
10 plate gtoh

2min rest

Amrap 10min ygig full round:
50 rope jump/20 du
10 kb swing
10 kb drag through
10 wallball

-2min rest
-build to heavy

5 x [8+8]

Go every 3:00

Tempo Run

3km @PK
Into,

3 Rounds:

• 1km @VK
• 1km @VK+

Into,

1km cooldown @PK easy

3 rounds of:
6-8 sumo deadlift
10 + 10 kb knee raise

3 rounds of:
6-8 cyclist squat
10 + 10 standing woodchopper

AMRAP10:
250/200m row
10 ddb box step over
5 plank to handstand walk
40 su

Shoulder press 4x6 reps

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

6 x 3, build heavy

Go every 3:00

8-6-4-4-4 reps:

strict pull ups
strict press

Go every 3:30