25min laadukkaasti:

Kahta valitsemaasi taitoliikettä, joissa toistomäärät mukavat.
2min kone tai hölkkä

For time
Buy in 1k row
Then 4 rounds
10 deadlift 100/70
10 bar over burpee

For time:
70 DU
60 Air Squats
50 Kettlebell swings 24/16kg
40 Push-ups
30 Sit ups
20 WB 9/6kg
10 Burpees
5 Wall walks
500m Row

TC 16min

Partner WOD

Min 0-9 - AMRAP of *
Min 9-18 - Calories
Min 18-27 - AMRAP of *
Min 27-36 - Calories
Min 36-45 - AMRAP of *

*AMRAP of
30 Burpees
30 Wall Balls
30 Box Jumps
30 KB Swings 24/16kg
30 Sit-ups

Laji 1

AMRAP 6min

Pari A
Buy in 40/30 cal Echo bike, AMRAP up & down

Pari B
Buy in 40/30 val Row, AMRAP up & down

Laji 2

16min, etsi päivän maksimipaino

Clean anyhow
2* front squat
Hang clean

Laji 3

120-100-80

Air squat
Situp
Box over 60/50cm
Ground to overhead 20/10kg

12 min AMRAP
weight 15kg DBs /10kg, use one for pull ups
3 weighted pull ups
6 dumbbell shoulder presses
9 bicep curls
12 dumbbell squats

1) deadlift 4x5x80%
2) straight leg deadlift 4x8x40% of deadlift 1RM, explosive

PARTNER WOD

For time:
100 Double Unders
90 Squats
80 Deadlifts 50/35kg
70 Wall Balls
60 Situps
50 Front Rack Lunges 50/35kg
40 Burpee-Box Jump overs
30 Thrusters 50/35kg
20 Pullups
40 Cal. Bike/Ski/Row
20 Pullups
…
….
90 Squats
100 Double Unders

A)
Single Leg Box Jump 1 to 2
4 x 1ea; go EMOM
- Stack plates as a target if regular box height is too high
- Start on one foot, land with both feet on the box

B)
Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
- Use a 10-20kg plate to elevate front foot.

Triset x 3 work sets!

Top Down DB/KB Floor Press x 10 each
Rest 60s
Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
Rest 60s
DB/KB Shrugs x 10
Rest 60s

• Match or improve on last week.