Tilaa kinkulle

With a partner:

Min 0-9
AMRAP 9 min
Air bike / Row for max calories

Min 9-12
REST 3 min

Min 12-20
AMRAP 8 min
50 Double unders / 150 Single unders
20 Burpees

Min 20-23
REST 3 min

Min 23-30
AMRAP 7 min
40 Air squats
15 Toes to bar / v-ups

Score: REPS

*Toistot saa jakaa miten haluaa

HYVÄÄ JOULUA! <3

60s on/30 off x 7

1) monostructural
2) 6-8 s.a devils press + remaining time DU

“OPT REPEATABILITY TEST”

3 ROUNDS at 100% EFFORT
-Row 250m
-10 Kettlebell Swings
-10 Burpees
-10 Kettlebell Swings
-10 Burpees
-10 Kettlebell Swings
-Row 250m

Rest 12 Minutes Between Rounds

RX 53#/35#
RX+ 70#/53#

Skill: (10mins)
T2b technique work
- kipping , scaling options, efficiency

For Time:

400m Run
21 DB Snatch 22,5/15kg
21 T2B
21 DB Over Burpee

400m Run
15 DB Snatch
15 T2B
15 DB Over Burpee

400m Run
9 DB Snatch
9 T2B
9 DB Over Burpee

Timecap: 25min

Wod
6 min amrap
10 med ball clean
10 med ball over burpee

3 min rest

6 min amrap
12 alt. Dumbbell snatch 22,5/15
12 Dumbbell oh lunge 22,5/15

3 min rest

6 min amrap
18 Box step up
12 T2b

Snatch work

3-position Snatch Balance. Catch positions: Power Snatch, Deep Power Snatch, Squat Snatch. 3-4 sets with 40-50% of 1RM Snatch

video

30 minutes of
”I Go 20reps, You Go 20reps”

5x2
@50-60%

1 Pause squat (w/ 3s. Pause)
1 Normal squat

• Do  3 Seated Box jump after every set.

• Rest 2-3min.

Landmine squat 5x20

Pystypunnerrus yhdellä kädellä 3x15
-kuminauhalla

Kulmasoutu vastaotteella 4x8
-kapea ote

Jalkanostot (tai polvennostot) roikkuen 2x amrap

Etuheilautus 4x20

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ!!

Back squat

5x6

*one rep in the tank
*pyri nostamaan kuormaa viime viikosta