45-60min

Easy pace + light weight

40sek on 20sek off

1. Overhead squat
2. Russian twist
3. Pull-up bar traveling
4. Sumo back squat
5. Reverse burpee
6. Plank
7. Rest

Wod
Treeni:
15 min amrap
5+5 Db squat snatch
20/16 Cal Row
1 min rest

Hiki:
Partner wod
15 min amrap
5+5 Db snatch
10 Goblet squat
Other row for calories

AMRAP 8
4 Bar Muscle-Ups
8 DB Snatches, heavy
16 Wall Balls

For time: 2 rounds
20 kettlebell front squat (24 kg/ 16 kg)
40 kettlebell deadlift (24 kg/ 16 kg)
20 kettlebell clean&jerk (24 kg/ 16 kg )
40 kettlebell swing (24 kg/ 16 kg)
20 thruster (24 kg/ 16 kg)
40 burpee kettlebell over jump

Partner workout
For time: 2 rounds
40 kettlebell front squat (24 kg/ 16 kg)
80 kettlebell deadlift (24 kg/ 16 kg)
40 kettlebell clean&jerk (24 kg/ 16 kg )
80 kettlebell swing (24 kg/ 16 kg)
40 thruster (24 kg/ 16 kg)
80 burpee kettlebell over jump

Suorita clean&jerk ja thruster -liikkeet vuorokäsin.
Vaihtoehtoisesti voit suorittaa harjoituksen kahdella 12 kg tai 8 kg kuulalla.

Time cap 30 minute.

Partner WOD

4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories

*AMRAP of (continue where You stopped)
30 KB Swings
30 Wall Balls
30 Toes-to-bar
30 Box Jump Overs
30 Double DB Biceps Curl into Press
30 Pullups

5min amrap
10 Toes to bar
10 Box jump (75/60)

E3mom × 6:

1)
7-10 Devil's press
40 Tuplaa/ 60 Sinkkua

2)
10-15 T2B
15/17 Cal

15 min AMRAP
10 pull ups
20 DU
10 push ups
20 DU
10 sit ups
20 DU
10 air squats
20 DU

“ANNIE”
50-40-30-20-10
DU
abmat sit ups

1) Push press 5x1x80%