4min Amrap

10 Hspu
10 Mave 65/45kg

EMOM 40
1) 13-18/9-15 Calories
2) 10 Goblet Squats + 10 KB Swings
3) 5-10 Ring Rows + 5-10 Pushups
4) 8-12 High Box Jumps
5) 15-25/Side Russian Twists
6) 6-8 Single Arm Devils Presses
7) As Much Time As Possible UPSIDE DoWN
8) Rest

Alternate between Back Squat & Strict Chin-Ups

5 Back Squat
3 Weighted Chin-Ups

5 Sets Both. Start every 2:00 ( Total 20 minutes )

Partner WOD

3x 10min ON/3min OFF

A. AMRAP 10
20 Burpee to Target
20 Double DB Thrusters 2x 22,5/15kg
4x7,5m SA DB Overhead Lunges 22,5/15kg
20 Partner Situps

B. AMRAP 10
“I Go-You Go”
2 Wall Walks
4 HR Pushups
6 Pistols

C. Max Calories in 10min

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row/Bike
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 KB Swings
10-16 Box Jumps
10-16 Wall Balls

B.
12-20 Calories SkiErg/Echo
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

BENCHMARK
20min. amrap
5 pull-ups
10 push-ups
15 air squats
* - one partner does full round before switching*

scaled WOD
20min. amrap
3 ring rows
6 worm push ups
9 air squats
* - one partner does full round before switching*

Run 800 m
– Rest 3:00 between rounds.

Scaled WOD
4 rounds for time:
Run 600 m
– Rest 3:00 between rounds.

RX
3 SETS
1-2 Ring Muscle-Ups
5-7 Deadlifts
:30 Double or Triple Under Practice

SCALED
3 SETS
3-5 Strict Pull-Ups with Partner Assistance
5-7 Deadlifts
:30 Single or Double Under Practice
Rest As Needed b/t Sets
Start Light-Moderate and build to workout weight.

Teams of 3-4

3 Rounds for time:
run 600m with 9 & 6kg wall ball (kaikki juoksee)
80 t2b (1 tekee)
60 wall ball (2 tekee synkrona)
40 db snatch (2 tekee synkrona)
20 burpee over line (kaikki tekee synkrona)

TC 40min

Skaalaukset: t2b->leg/knee raises wall ball ->paino db snatch->paino

synkro standardit wall ball = kyykyn ala-asento samaan aikaan db snatch = ylä-asento samaan aikaan burpee over line = ala-asento samaan aikaan

Basic Endurance CrossFit

8 Rounds :
3 minutes Row
rest 0:15
3 minutes Bike
rest 0:15