PERFORMANCE

6 x 3:30 Work, Rest 1:30
25 Russian KB Swings (32/24)
20 KB Goblet Alt. Lunges
Max 15m Shuttle Runs in Time Remaining...

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FITNESS

6 x 3:30 Work, Rest 1:30
20 Russian KB Swings (moderate)
20 KB Goblet Alt. Lunges
Max 15m Shuttle Runs in Time Remaining...

• RPE 7
• Video: https://vimeo.com/912513890?share=copy

40 double-unders
20 wall-ball shots
– Rest the remainder of each interval.
– Score is the fastest round.

Scaled WOD
Every 3:00 for 5 rounds:
20 single-unders
10 wall-ball shots
– Rest the remainder of each interval.
– Score is the fastest round.

For time :
1000m Row/Ski/2000m bike
120m Farmer Carry @32/24kg
400 m run

25 Kipping Pull-Up
25 Hand Release Push-Ups
25 Burpee Box Jump Over @60/50cm

1:00 Rest

25 Burpee Box Jump Over @60/50cm
25 Hand Release Push-Ups
25 Kipping Pull-Up

400 m run
120m Farmer Carry @32/24kg
1000m Row

The pull-ups, push-ups and BBJO can be split and done in any order to achieve the required reps.
Time Cap 34 mins

Endurance 50 Minutes Of : ( HR Zone 3, Green )

1000m Bike
500m Row
400m Run

AMRAP12 x 2 - rest 4 min

Buy in 800m run (both run)
Remaining time amrap of "cindy" (ygig per round)

RX:
Cindy = 5 C2B/pull up + 10 push up + 15 air squat

Scaled:
Cindy = 5 pull up + 7 push up + 12 air squat

Skaalaukset: Pull up->jumping pull up Push up->kulmaa säätämällä Air squat->määrä

Huom! Jokainen valitsee liikkeet/toistomäärät niin, että pystyy tehdä lähtökohtaisesti UB.

4x5 press

E4MOM 5

5 Reps Back Squat
3 High Box Jumps

💥 Winter War 2020 - Event 1💥⁣
⁣
30min AMRAP⁣:
40/30cal Row
12 DB Burpee box over 2x 22,5kg/15kg
50 DU

4 Rounds :

In 3 minutes window :
Row 500m
In 3 minutes window :
Bike 1000m
In 3 minutes window :
Run 400/200m

Score : Fastest time each

AMRAP 9

5 Box Jumps 30"/24"
8 Double Dumbbell Push Press 22,5/15kg
25 Double Unders