2 rounds
1:30 rowing
10 inch worm
10 air squats
10 cossack squats (slow and controlled)
10+10 light db press
10 light db snatches

AMRAP 8

30 Double Unders
20 Wallball 20/14p
10 Push Ups

AMRAP 10
6 Pistols
6 Handstand Pushups
8 Deadlift 80/60kg
8 Box Jumps

Accessory
3 rounds
10 hr push ups
15 kb swings
10 ring row
15 hollow rocks
rest 2 min

EMOM 30
5 Pull ups
10 Push ups
15 air squats
Scale the reps to 4-8-12 or 3-6-9 to keep workout smart for you.
Goal is unbroken sets mostly, max in 2 sets one movement.
you should always has some rest time especially at the beginning first 10 mins.
If you are not able to finish reps in 1 minute cap, rest the next minute and continue with scaled reps (for example 4-8-12)
SCORE : is time/rounds you completed, put the reps you did on below.

partner jack 10 min
10 push press 35/50kg
10 kbs 24/16kg
10 box jumps 50/60cm

Aina liike pökkiin, 5 reps each round for both each movement.
Taas ei höökitä täysillä vaan mukavaa yhdessä tekemistä! Syke nousee
varmasti.

In memorial of André 💛💛💛

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WOD ANDRÉ (2.1.2019)

In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg).
——
After 200 reps do 2 Ball Clean
After 400 reps do 1 Ball Clean
After 600 reps do 20 Ball Clean
After 800 reps do 19 Ball Clean
After 1000 reps do 2 Ball Clean
After 1200 reps do 1 Ball Clean
After 1400 reps do 20 Ball Clean
After 1442 reps do 19 Ball Clean .
——

(Timecap: 45 min)

Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.

Both can do Air Squats at the same time but not the Ball Cleans.

If you do it alone then do 800 Air Squats and the Ball Cleans accordingly.

Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.

Use the hashtag #wodandre on social medias.

In memorial of André please wear yellow clothes or something yellow, as it was his favourite colour.

3-4 rounds for quality
200m run
4-6 kipping hspu
8-12 farmers hold lunges
rest 1 min

Metcon:
3 rounds, within 2 mins:
30 wall ball 9/6
remaining time ME burpees
rest 1 min between rounds

Back squat progression VK3/3

5x3 pause back squat (around 70-75% 1RM)