Bicep curl
4x6r
2 reps in the tank.
Rest as needed.

alternating tabata (8 x 20 sec on/ 10 sec rest)

• flutter kicks
• russian twist with a kettlebell

Mobility, Upper Body

4×3min AMRAP 1min lepo

A)
20 Seinäpalloa
10 Leukaa

B)
20/17 Kaloria (skaalaa kaloreita alemmas, jos määrään kuluu yli minuutti)
10 Kp/Kk Kyykkyä

*Tehdään 2x putkeen sama osio, sitten vaihto.
**Jatka siitä mihin jäit.

AMRAP 15
2-4-6-8-...
Power Snatches
Pullups
Burpee over bar

RX: 50/35kg
RX+: 60/40kg

12min AMRAP

8 Raakariveä ja työntöä 40/30kg
30 Tuplaa
8 Leukaa

Partner WOD

4x 9min ON/3min OFF

A) AMRAP of
30 Wall Balls
30 Calories Bike
30 Box Jump Overs

B) AMRAP of
10 Pullups
20 Pushups
30 Situps
40 Squats

C) Max Calories Row
, but every 40 Cal --> 10 Burpee over Rower

D) AMRAP of
30 DB Snatches
30 Toes-to-bar
30 Double DB/KB Deadlifts

"Jackie"
For time
1k row
50 thruster 20/15
30 pull-up

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/43kg)
200 Meter Run / Row 250m

Rx+: 70/47kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Extra:
Banded Bent Iso Row: 3 x 12-15 each. Rest 60s

AMRAP 15:00
10/7 Cal Bike/Row/Ski
10 Burpees
10 each Alternating Gorilla Rows @24/16kg
30 Double Unders