AMRAP 17:
40 Lateral Barbell Burpees
30 Snatch, 35Kg
30 Lateral Barbell Burpees
30 Snatch, 40Kg
20 Lateral Barbell Burpees
30 Snacthes, 45Kg
10 Lateral Barbell Burpees
AMRAP Snatch, 50Kg
One barbell. You must change weights.

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

AMRAP 10 Min
Lunge 20
Run 50
Rest 5:00
Then
AMRAP 10 min
5 Pull-up
10 Push-up

WU:
1 mile run (Level 1 checkoff)
7:30

Took photos during actual WOD

Level 1 checkoff: Christine
3 RFT
500m row
12 body weight deadlifts (135)
21 box jumps (20)
13:41

25 unbroken wall balls (14)

Level 1 Checkoff complete

2 rounds:
*30 pull ups
*30 push ups

Every min 3 burpees untill the work is done

5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Rest 1 Minute Between Rounds

Dumbbell #: (50/35)’s
Dumbbell kg: (24/16)’s**

Deadlift 5x5

Complete as many rounds as possible in 12 minutes of

• 3 rope climbs, from seated to 10 ft.
• 50 double-unders

A. 5min AMRAP:
30/24 cal Assault Bike/Bike erg or row, then AMRAP Burpees

5min rest

5min AMRAP:
30 Burpees, then AMRAP Assault Bike/Bike erg or Row for cal

In teams of two, only 1 is working, for time:

100-80-60-40-20
DB Box Step overs (60/50cm-22,5/15kg)
SkiErg or Row for cal