100 m row!!

Tänään testataan vauhtia 100 metrin soutumatkalle. Aseta matka valmiiksi soutulaitteelle ja lähde sprinttaamaan! Tulos näkyy soutulaitteella heti matkan päätteeksi. Kuinka kovaa pääsette?

Push press
9x3r @ 65-70%
Go every 60s.

400m row
3 rounds
10 ring dips
10 C2B
10 box jumps 60cm/50cm
finish 400m row

15min, alkavalla minuutilla

• 1. minuutti 10 rengassoutu
• 2. minuutti 15 etunojapunnerrus
• 3. minuutti 10 toes-to-bar

30 min PK
30 s plank
30 s hang
500m row
50 steps walking lunges
30 s + 30 s side plank
20 kips
5 jeffersson curls

Wod
Teams of 2
2 Rounds
100 Stick Sit Ups
*Partner dead hangs from bar
100 Jumping Split Lunges
* Partner holds front rack 60/45kg

12 min AMRAP
2000m row
ME kb swings 24kg/16kg

EMOM 5:
1st min. 5 DL 20/15kg
2nd min. 4 DL 40/30kg
3rd min. 3 DL 60/40kg
4th min. 2 DL 80/55kg
5th min. 1 DL 100/70kg

Rest 2 minutes

EMOM 5:
5 DL 40/30kg
4 DL 60/40kg
3 DL 80/55kg
2 DL 100/70kg
1 DL 120/85kg

Rest 3 minutes

EMOM 5:
5 DL 60/40kg
4 DL 80/55kg
3 DL 100/70kg
2 DL 120/85kg
1 DL 140/100kg

Rest 4 minutes

EMOM 5:
5 DL 80/55kg
4 DL 100/70kg
3 DL 120/85kg
2 DL 140/100kg
1 DL 160/115kg

Rest 5 minutes

EMOM 5:
5 DL 100/70kg
4 DL 120/85kg
3 DL 140/100kg
2 DL 160/115kg
1 DL 180/130kg

If you fail, rest of the time repeat the last set you were able to lift.

E2MOM for 8min
1st.
40 Double unders/Speed steps
8 Burpees
Remaining time in plank

2nd.
40 Double unders/Speed steps
8 Burpees
Remaining time in side plank

3rd.
40 Double unders/Speed steps
8 Burpees
Remaining time in side plank

4th.
40 Double unders/Speed steps
8 Burpees
Remaining time in superman hold

Dynamic box squat
8x2r @ 60-65%
Go every 66s.