3 rounds for quality
20m HS walk
10 T2Bs
16 side squats (alternating)

Row 20x 30sec ON, 30sec OFF

Ohje: Souda 20 kertaa puoli minuuttia kovaa ja puoli minuuttia rauhassa. Pidä tasainen soututahti, ensimmäisten ja viimeisten kierrosten välissä ei pitäisi olla juurikaan eroa soudetussa matkassa. Voit soutaa myös kaloreita.

Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo jump
8 cleans
6 jing jang
4 pull ups

Metcon(17)
400m run
then
18-15-12
cleans 115/75-*155/105
pull ups/*bmu
then
400m run

hang clean+power clean(10)
work up

afterburner(1)
max cal row

Finisher
2 min hamstring stretch
30 scap push ups
60 cross crunch

5-6 Rounds

Depending on how many reps you make of the following movements in the round

500m Run
5-10 Strict pull- up one at a time
5-10 HSPU one at a time
5-10 Dip one at a time
10-20 Abs (use deep abdominal muscles)

After last round end with:
500m Run

Try to keep moderate level.

(Rough examples of moderate level heartbeat limits: 20v.= 130-170Hr / 30v.= 125-160Hr / 40v.= 115-150Hr / 50v.= 110-145Hr / 60v.= 105-135Hr)

7 minute AMRAP

60 DU (scd.180 singles)
50 Alt Forward Lunges w/Plate Overhead 45/35
40 Hang cleans 95/65
30 Burpee to plate (burpee, then jump to weighted plate)
20 T2B (scd. 40 k290)
10 Alt pistol squats
5 Rope climbs (scd. 10 rope pulls)

Rest 3 minutes

9 minute AMRAP
(SAME AS ABOVE)

-Rest 3 minutes-

11 minute AMRAP
(SAME AS ABOVE)

**START at beginning again at start of each amrap (DU or singles)
**SCORE is total roundS +reps completed across all 3 AMRAPS:
Example: if my scores were 1+10, 1 + 50, and 1+130,
then my total score is 3+190 for WODCONNECT SCORE
And if you did not complete 1 Full Round during any of the AMRAPS, then yes your score will be one really big number of Total Reps in score box.

10rounds: 1min ON, 30sec OFF as AMRAPs (harjoituksen kesto 30min)

1) 6 thruster (50/35kg) + 6 Bar over Burpee

2) 6 TTB + 6 Box over Jump

Harjoituksen tavoite: Tasaisella tahdilla koko harjoitus läpi, älä aloita liian kovaa. Saat hengästyä ja hiota kunnolla, mutta älä polta itseäsi aivan loppuun. Ensimmäisen ja viimeisen kierroksen toistomäärissä ei pitäisi olla juurikaan eroa. Kyseessä on AMRAP, jatka aina siitä mihin edellisellä kierroksella jäit. Skaalaa tarvittaessa thursterin painoa, sinun pitäisi pystyä tekemään kaikki sarjat aina putkeen.

"Fight Gone Bad" with 5 rounds

Wall-ball
Sumo deadlift high-pull (35/25kg),
Box Jump 60/50cm,
Push-press (35/25kg),
Row (Calories)

Minuutti töitä jokaisella pisteellä, ilman taukoja. Kierroksen jälkeen minuutin lepo ja aloitus alusta. Yhteensä viisi kierrosta. Tulos on kaikkien toistojen yhteenlaskettu määrä.

1) EMOM X 12 Minutes:

• Min. 1 - 12 Split Lunge Jumps (6/leg)
• Min. 2 - 8 Burpee Box Jumps @ 24/20 in.
• Min. 3 - 15/12 Cal. Bike/Row/Ski

. . . REST 5 MINUTES . . .

2) 18 Minute AMRAP:

• 10 KBS to Eye Level @ 35-53/16-35 lbs.
• 10 KB Goblet Step-Ups (5/leg, alternating legs each rep) @ same weight as KBS to 20 in. Box
• 10 Hand-Release Push-Ups

*For the KB Goblet Step-Ups, hold a KB against your chest and perform alternating leg Step-Ups.

Three rounds of:
Wall-ball 9/6 kg
Sumo deadlift high-pull 35/25kg
Box Jump, 20" box (
Push-press 35/25kg
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

1) On a Running Clock, every 2 minutes x 12 minutes, complete:

1a) DB Bench Press w/ 3-0-X-0 tempo x 8 @ 35-75/15-45 lbs. (heavier weight than what you did last week)

1b) Ring Row OR TRX Row w/ 3-0-X-0 tempo x 8 (set the height of the rings or TRX straps lower than what you did last week to increase the challenge of the movement)

*Just like last week, when the clock starts, you have a two minute window to do 8 reps of DB Bench Press. After finishing your 8 reps, you have the remainder of the 2 minute window to rest. When the clock hits 2 minutes, you will perform 8 Ring Rows or TRX Rows. When you are finished with 8 reps, you have the remainder of that 2 minute window to rest. You will repeat this sequence until you have completed 3 sets of each movement.