4x

5Min AMRAP

6 Ring dip

8 Box jumps 24”

10 KBS 24/16

12 Cal Row

Rest 2min

3 rounds for time: 20x GHD, 10x power snatch 135lb

Friday 15th December 2017

32 Mins EMOM
1 Max cals C2 rower
2 Max cals AB
3 Max cals Ski
1 Rest

The aim is to hit 14 cals in everything
All the way through .

Post results as comments

4 rounds for quality
8 e/side Trap raises
8 Kang squats
8 Alternating tactical ankle rocks

4 Rounds @ steady pace
3-minute Echo Bike
20 Hand-to-hand Russian swings
10 Wall-facing handstand hip touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

• Opetellaan kyykky
• Opetellaan pystypunnerrus

• Opetellaan vauhtipunnerrus
  -Opetellaan thruster

• Vauhtipunnerrus 5 x 5

9 min AMRAP

6 raakarive, 2 sek pidot vastaanotossa ja seisten
4-8 L-sit pull up
8-12 pistoolikyykkyä

AFAP (As Fast As Possible)
5 rounds for time of
20 Goblet Squats 24/16kg
20 Plate Sit Ups
20 KB Swings 24/16kg

• 1-1-1-4-3-2-1 of:
BB Back Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps

EMOM 15
1. 15 ground to overhead
2. 15 plate sit ups
3. 10 burpee to a plate

50 Calorie Row, 50 Abmat Sit-Ups
40 Calorie Row, 40 Abmat Sit-Ups
30 Calorie Row, 30 Abmat Sit-Ups
20 Calorie Row, 20 Abmat Sit-Ups
10 Calorie Row, 10 Abmat Sit-Ups