• @85%
• NO TNG!!!
• Rest 2min btw sets

Tilaa skumpalle

For Time - In Teams of 3:

• 1500m row (saa jakaa miten haluaa)
• 60 Synchro V - Ups (2 work, 1 rest)
• 60 Synchro Plate Ground To Overhead (2 work, 1 rest) 20/15 kg
• 1500m row (saa jakaa miten haluaa)
• 60 Synchro Russian Twists (2 work, 1rest) 20/15 kg
• 60 Synchro reverse burpee (2 work, 1 rest)
• 1500m Row (saa jakaa miten haluaa)
• 60 Synchro Air squats (2 work, 1rest)
• 60 Synchro Burpees (2 work, 1 rest)
• 1500m row (saa jakaa miten haluaa)

TC: 40 min

Partner WOD

For time,

Partner 1 working on the odd minutes, and Partner 2 on the even minutes:

100 chest-to-bar pull-ups
125 push presses, 42,5/30kg
150 back squats, 42,5/30kg

2 km Soutu/hiihto tai 4 km pyörä

5 kierrosta
100 tupla naruhyppy tai 150 yksittäinen
50 Ilma kyykky
30 Kahvakuula heilautus (USA)

Warm up: 2-3rounds
15 jumping jack
10 air squat + cross kicks
20-40 plank
10-20 sit up/ v-up
*
4 Core Tabata
1) hollow hold
2) superman hold
3) side plank(alternate)
4) mountain climber/ DB/KB russian twist

5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches 22,5/15kg
1 Minute Max Front Squats 50/35kg
1 Minute Max Calorie Bike/ Row
1 Minute Rest

3 rounds for quality
5 pass through
10 sitting leg lifts
10 v-ups
5 bar/ring MUs
2 skin the cats

🎅🏼
AMRAP 5:
12 T2B
23 Box jumps

• rest 2 min

🧟‍♀️
AMRAP 5:
12 Pistols
23 Kb/db snatch

• rest 2 min

👼🏻
AMRAP 5:
12 Hspu
23 C2b

• rest 2 min

🎁
AMRAP 5:
TNG squat clean 50/35
Everytime you break: 3 burpee over bar

• rest 2 min

🦌
AMRAP 5:
12 Split jumps
23 Wall balls

2min On / 2min. Off:
15/12cal Row/Bike/Run
10 Burpee over bar (Lateral)
Max reps:
Rnd:
1./4.) Power snatch
2./5.) Thruster
3./6.) Power clean & jerk

(Rx: 40/30kg)

• Ohjeistus:
• Tangon tulisi olla kevyt.
• Aikaa tangolle tulisi jäädä n. 30-40s.
• Tankoliike vaihtuu joka kierroksella. Kaikki tulee kahteen kertaan.
• Pyri pitämään tempo tasaisena ja sulavana.

1.) Handstand Walk / Practice
2.) Pull up / C2B / Muscle up
3.) Rest...

• Work on Good technique.