Parin kanssa aikaa vastaan
3 kierrosta vuorotellen

200 m soutu + 10 thrusteria

Every 10 mins on the minute for 40 mins:

500m Row
400m Run
1 mile Bike
20 Squats
15 Push Ups
10 Pull Ups

12min ”Mary”
5 handstand push-ups
10 pistol squats
15 pull-ups

2 Rounds, Not for Score:
300m Slower (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)

6 sets of:

1 wall walk
5/5 russian twist @20/10kg plate
10 plate GTOH
15 air squat
1' rest

Focus on consistent pace

Max rest, then:
2000m row for time

10 squats followed by 30 m tank push x 10 rounds. 90 s rest between rounds.

Lämmittely

Harjoitellaan työntöliikkeitä tangolla

Wod: 15min amrap
Seinäpallo 8
Punnerrus 7
Leuka 6
100m juoksu

Loppujäähdyttely

Team Wod (team of 2)
Time Cap 12'
120 Wall Ball
120 Alt Step Lunge (with MedBall)

rem. Time AMRAP
Pull Ups

1' rest

Time Cap 12'
60 Hang Power Clean
90 DL
70/50

rem. Time AMRAP
Max Cals Row / bIke

1' rest

4' AMRAP
Max Sincro Burpees

Pendlay row (pronated) 4x6 reps

150 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs