1.) Row/Bike/Run/Ski (12-16)
2.) Box jump over (12-16)
3.) HSPU (8-15)

• you choose reps
• Go hard, but sustainable pace

Wod
8 Rounds
1min Work/15s Rest
Row/bike/DU
Burpee box get overs
Rest

For time:
5 rds:
12 Deadlift
9 Hang Power clean
6 Push jerk

Rx: 70/52.5kg

(Time cap: 12min.)

Suomi/Finland 103

"6.12.1917"
Partner WOD
6min AMRAP (0-6min)
52 Wall Balls
51 Box Jump Overs

12min AMRAP (6-18min)
26 Cal.
26 Partner Situps
26 Cal.
25 Partner Situps

19min AMRAP (18-37min)
21 Toes-to-bar
21 Pullups
21 Handstand Pushups
20 KB Snatches (Heavy!)
20 Goblet Squats

17min AMRAP (37-54min)
11 Double DB Power Cleans
10 Burpees
11 Double DB Hang Squat Cleans
10 Burpees
11 Double DB Squats
10 Burpees
10 Double DB Shoulder to Overhead
10 Burpees
10 Double DB Thrusters
10 Burpees

5 Deadlift 65% 1 RM
5 HSPU
5 t2B

Tänään ohjatut tunnit klo 12-13, 16-17 ja 19-20. Ei ohjausta painonnostossa. Salille pässe kyllä treenaamaan.

3000m/2000m row

300 DU

30 shuttle sprints (10m)

Warm up 1-3 rounds
2-3min easy jogging
5+5 air squat + cross kicks
5-10m squat walk
10-20m walking lunge + rotate
*
Running Intervals:
4-7rounds
3min easy
1min fast
1min rest/walk

Metcon party

AMRAP 4 min

27/21 Calorie Row

21 Power Snatches 35/25kg

21 Lateral Burpees over bar

-Rest 4 Minutes-

AMRAP 4 min

21/15 Calorie Row

15 Power Snatches 40/30kg

15 Lateral burpees over bar

-Rest 4 Minutes-

AMRAP 4 min

15/9 Calorie Row

9 Power Snatches 45/35

9 Lateral burpees over bar

*puolet tekee, puolet lepää. Nopeet vaihdot!
*Sellainen pari kenen kanssa teette samalla painolla, niin ei tuu säätöä!!!

EMOM 20 min

1. BMU/C2B/Pull-up /kipping practise
2. 10-20 Tuck-ups
3. Max reps DU´s
4. REST

*1 minuutin liikkeen saa itse valita. Määritä omaan tasoon sopiva toistomäärä, max 2 settiin saa pilkkoa toistot.

6x6 min amrap

I
6 clean & jerk 70/50kg
6 DL
8 Back squat
16/14 cal Row
REST 3min

II
6 squat snatch 50/35kg
6 MU / ring pull up
12 burpee to target
8 Front rack Lunges
REST 3min

III
6 devil’s Press
8 pistol squat
12 T2B
8 hspu