Meikäläisen synttäriwodi :)

FOR TIME:
26 db hang power cleans @2x22/14kg
26 box jumps
26 wall balls @9/6kg
26 box jumps
26 toes to bars
26 box jumps
26 db thrusters @2x22/14kg
26 box jumps
26 cal bike/row
26 box jumps

In 10 min follow that ladder with partner :
9 sncyro T2b
3 Devil’s clean @2x22,5/15kg
9 Syncro T2b
6 Devil’s clean
9 Syncro T2b
9 Devil’s clean
9 Syncro T2b
12 Devil’s clean
.
.

REST 3 mins

Every 3 mins x 7 sets
20 Syncro Single arm dumbell thruster@22,5/15kg
20 Syncro Dumbell Pull through alt.
40 Double under each person ( same time)/40” amrap DU

AMRAP 7:
40m Shuttle run
10 D-ball to shoulder (light
weight)
10m Broad jumps
5+5 D-ball squats (both
shoulders)

---

Banded shoulder flow

PARTNER WOD

For time:
100 Double Unders
90 Squats
80 Deadlifts 50/35kg
70 Wall Balls
60 Situps
50 Front Rack Lunges 50/35kg
40 Burpee-Box Jump overs
30 Thrusters 50/35kg
20 Pullups
60 Calories
20 Pullups
…
….
90 Squats
100 Double Unders

Raskas blokki - viikko 2

A1. Pullup 4x1+1 (RPE9)
A1b Nordic Curl x 4 (RPE8)
~2-3min

B1. MU (jalat boxilla, vaihtoharjoittelu) 4x8(RPE8)
B1b Single leg RDL KB x 5 o/v(tempo slow - heavy hip load RPE 8)
~2 min¨

4 Rounds for quality:
10 Double DB Incline Rows
10 Reverse Grip Cable Lat Pulldowns
10 Double DB Skull Crushers
- Rest 2min btw rounds

5 rounds for max reps of

• ¾ bodyweight shoulder presses
• Pull-ups

Post reps for both exercises in all rounds.

Parasympathetic Breathing: 15 breaths
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As + Ts + Ys
10 Alt. Deadbugs
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-