Wod
Every beginning 2 min x 5
Wall ball 10-15
Double unders 30-50

For time:
2k Row or 6 x Stairs
21 Toes to Bars
100 Double Unders
1k Meter Row or 4 x Stairs
15 T2B
75 Double Unders
500 Meter Row or 2 x Stairs
9 T2B
50 Double Unders

• 28:00 Time Cap

150 Wallball for time (20/14lbs)

Time cap: 10min.

Wod
9 min Amrap
10 Db/kb snatch 22,5/15kg
10 DB/kb Oh lunge
10 T2b

Run 200m
1rd Cindy

Row 7 x 500 m 1:1 or with partner

Rest as partner rows

Result is average speed of all seven rounds

AMRAP 20
20 Pistols
20 Wall Balls
20 KB Swings 24/16kg

*at minute 5,10 and 15 – perform 10 Burpee Box Jumps

Takomotor intervals
Every 7 min x 4 ( vaihdellen ja molemmat 2x)

A.)
Bike 30/24 cals
Row 30/24 cals
Box step overs 10 reps 2 x 20 /2 x 15kgs DBs

B.)
Ski 30/24 cals
Kipping pull-ups 20 reps
Russian KB swing 20 reps

L2: 15 C2B

-lepoa tulisi jäädä vähintään 90 sekkaa/ intervalli.

Floor Press: Build to a 1RM in 10 sets. Rest 2:00

• sets should look like 5-4-3-2-1-1-1..
• 3-4 singles over 90% of 1RM
• Make sure spotters are in place

“Wes”

For time:
Run 800 meters
Then, 14 rounds of:
5 pull-ups
4 burpee box jumps, 60/50cm
3 cleans, 85/60kg
Then, run 800 meters