Huom: päivän kaikki wodit läheisessä puistossa. Tennishallin vierestä menee suoraan hiekkatie ko. paikalle. Noin 2-3 min hölkkävauhdilla salilta. Aloitus puistossa eli nähdään siellä!

Partner workout

7 rounds for time in pairs
Run puistolenkki (about 400m)
21 syncro walking lunges
15 syncro burpees
9 kottikärrykävelyä parin kanssa

Time cap: 35 min

Kottikärrykävely: 1 toisto on 10 m siivu

For Time:
Row 2k
Run 1 Mile
Row 2k

AMRAP 15 min

7+7 SA DB snatches 22,5/15 kg
7 m SA OH walking lunges
7 burpees

5*3 sqt Clean
70%
T&G

3 Rounds:
800 Meter Run
21 Power Cleans (155/105)

Spend 10:00 Practicing Pistols and Rope Climbs.
– Rest as needed between sets.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

hi hang squat clean 3x2(6)
power clean + squat clean work up(12)

Metcon(14)
4rds
8 cleans 135/95
6 hrpu
2 rope climbs/6 strict pull ups

Metcon-comp(16)
4rds
10 ghdsu
8 cleans 185/125
6 def hspu 6/4
1 legless after each rd

Finisher
20 cuff iso per
20 side plank punch thru
1 min side plank

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

hi hang clean 2 sec catch and jerk 2 sec catch 3x2(7)
clean-work up to a heavy(13)

Metcon
(amrap 11)
5 cleans 135/85
5 sh2oh 135/85
15 box jumps/step ups 24/20

Metcon comp
(amrap 11)
5 burpee box jumps 24/20
7 hspu
9 cleans 165/115

Finisher
60 dbl crunch w/leg ext
1 min hamstring stretch per
25 w raise

Partner WOD

25min get as far as you can
(AMRAP)

2 Rounds of:
8 HSPU
24 Deadlift 60/40kg
.
32 Box Jump Overs
.
2 Rounds of:
16 HSPU
24 Deadlifts 80/50kg
.
32 Bar Facing Burpees
.
2 Rounds of:
24 HSPU
24 Deadlifts 100/70kg
.
32 Box Jump Overs
.
2 Rounds of:
32 HSPU
24 Deadlifts 120/80kg
.
32 Bar Facing Burpees

(if you finnish, start over from the beginning)

Bulger

10 Rounds for time
150m Run (10x15m)
7 C2B Pullups
7 Front Squats 60/40kg
7 Handstand Pushups