Endurance WOD ( Gym Triathlon )

AMRAP 11
Row Distance

AMRAP 11
Bike Distance

AMRAP 11
Run Distance

• rest 2 minutes between amraps -

Valentine's Day partner workout

4 rounds for time
15/12 cal row
8 DB box step over 22,5/15
12 DB hang snatch 22,5/15
16 sit-up

You go / I go full rounds (both do 4x)

3 kierrosta aikaa vastaan

5 Leukaa/C2B
10 Punnerrusta
15 Ilmakyykkyä
12 Mavea
9 Raakariveä riipusta
6 STOH

55/45kg*
*suht. raskas kuorma.

TC: 20 min

3 kierrosta aikaa vastaan
200 m soutu
10 x thruster tangolla

hspu practice
+
AMRAP 12
30 DU
15 kbs@24/16kg
30 DU
15 up & down

3 rounds (30s on / 30s off)
1. Ring push-up
2. Bulgarian split squat (right)
3. Bulgarian split squat (left)

5x3min

12 KP-tempausta
7 Burpeeta
40 Tuplaa

*Kerran setti läpi ja loppuaika taukoa.

Tulos: Hitaimman kierroksen aika.

RX
AMRAP x 8 MINUTES
2-4-6 and so on...
Back Squats (60/43)
Toes to Bar
RPE 9

(Barbell is taken from the floor)
(Score is Total Reps)

SCALED
AMRAP x 8 MINUTES
2-4-6 and so on...
Back Squats (43/30)
Toes to Something...

OPTIONAL COOL DOWN
1-2 SETS
10 Slow Alt. Scorpions
1:00/1:00 Lizard Pose
1:00/1:00 Couch Stretch
-Rest As Needed b/t Sets-

Snatch pull practise

Start from the ground and finish with the 'high pull' (barbell at chest level).

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Option of posting 3 x 5, 3 x 3 and 3 x 1, depending on what you did.

Maastaveto 5x5 (v2)

Viikko 2