A.
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
Run 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds

1 1/4 Pronated grip DB Bench
(1/4 rep comes at bottom of rep before pressing back up, no loss of tension at bottom)

(3 min rounds + 5 min explanation) 17 min

Superset with your sumo squat

Tabata Row
Rest 1 minute
Tabata Kipping Pull-Up
Rest 1 minute
Tabata Star Hold (alternate sides each 20s)

• Score is the total reps performed in the row and kipping pull-up. Unit for the row is calories. Star hold not scored.
• Scaling for kipping pull-up is alternating between chin over bar hold and hanging hold.

4 rounds of:

Push Press x6
Back Squat x12
(*focus on both of these is speed on concentric and slow on eccentric. keep the same weight for both moves)
Ab wheel ab rollouts x15 (under the rig)

Partner 2 starts when partner 1 is finished back squat
4-4.5 min rounds
25min

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

8 kierrosta aikaa vastaan

8x maastaveto BW
10 x kahvakuulaheilautus / venäläinen

Winter War 2015 karsintalaji 1

10 min AMRAP

30 Raaka rinnalleveto 50kg/30kg
10 Leaunveto
30 Boxihyppy 60cm/50cm
10 Leuanveto
30 Tuplanaruhyppy
10 Leuanveto

Komennolla 3-2-1-GO urheilija tarttuu tankoon ja suorittaa 30 rinnallevetoa, jota seuraa 10 leuanvetoa, 30 boxihyppyä, 10 leuanvetoa, 30 tuplanaruhyppyä ja 10 leuanvetoa. Urheilija tekee 10 minuutin aikana niin monta kierrosta tätä sarjaa kuin ehtii. Seuraavaan liikkeeseen saa siirtyä kun edellisen toistot on tehty kokonaan.

Jokaisen täyden kierroksen suoritusaika toimii Tiebreak-aikana tasatilanteen sattuessa. Tiebreak-aika syötetään tulosten syöttämisen yhteydessä Wodconnectiin.

3 RDS:
1:00 ME Row (cal)
0:30 Rest
1:00 ME Hang Power Clean @70% 1RM
0:30 Rest
1:00 ME Box Jump 60/50
0:30 Rest
1:00 ME Burpe
0:30 Rest
Use the rest to write down HR & amount of reps performed.
Try to keep a regular HR in all the rounds.

1st. Part
12min to establish 1RM of following complex

2 x Hang Power Clean
2 x Front Squat
2 x Shoulder to overhead

2nd. Part
8min AMRAP of following complex @ 80% from established 1RM

2 x Hang Power Clean
2 x Front Squat
2 x Shoulder to overhead

20min AMRAP:
DU x 10,
SIngle x 30,
askellus boxin päälle x 5+5,
burpee x 5