SPESSUPERJANTAI

”BIG FLOYD”

For time:
1600m Run (2x “peruslenkki”
30 Burpees
800m Run (1x “peruslenkki”)
20 Burpees
400m Run (4x lastauslaiturilta postilaatikolle)
20 Burpees
800m Run
30 Burpees
1600m Run

TC: 60 min

10 Rounds
3 Front Squat 80/50kg
4 Box jump over
5 Strict T2b /leg raises
Timecap: 15 minutes

Barbell from floor!

WU - You Go I Go 3 rounds:
100m Row
10 Jumping Lunges
20-30s Plank

3x8 Back Squat
REST 1,5-2min between sets

EMOM10:
3 Front Squat /70%

5rounds every 2,5minute:
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
50/35kg

3 rounds for quality
3 hang snatches 60kg/40kg
3 OHS 60kg/40kg
15 s L-sit
6 drop jumps
2 min rest

Teams of 2-3

3x
9min ON/1min OFF

A) Row
B) Ski
C) Echo/Assault

3 rounds
10 ring dips
10 T2B
300m run

On 0:00
PART 1
Complete:
21-15-9
Row Calories
Lateral burpees over the erg

*If you complete the work in less than 6 minutes then progress to part 2

On 6:00
Part 2
Complete:
5 Rounds of
8 Thrusters 115/75lbs
12 Chest to bar pull ups

*If you complete the work in less than 6 minutes then progress to part 3

On 12:00
PART 3
Complete:
21-15-9
Row Calories
Lateral burpees over the erg

*If you complete the work in less than 6 minutes then progress to part 4

On 18:00
PART 4
6 Minute AMRAP
3 Ring muscle ups
6 Deadlifts 245/165lbs

10min 30s töitä/30s lepoa
1. Tuplanaruhyppy
2. Raaka rinnalleveto+työntö 40/30kg

2min lepo

6min
2,4,6,8,… varpaat tankoon
3-5 yleisliike

2min lepo

6min
2,4,6,8,… etunojapunnerrus
10 kulmasoutu tangolla

Endurance WOD

In teams of 2 for 45 minutes:

AMRAP
60 cal row
50 m D-ball bear hug carry (2x räkki ympäri)
60 burpee
60 cal row
60 D-ball on shoulder squats

Share the work. One works, one rests

• Skaalauksena liikkeet wall ballilla 9/6kg / Bear hug carryyn 2x KB

For Time:
20 STO 60/40
30 DU
15 STO
40 DU
10 STO
50 DU