Partner WOD

16 min partner amrap of:

200 m Row
8 Burpee over the rower

Ensin toinen tekee soudun ja burpeet ja toinen lepää. Sitten vaihto. Ei läpän heittoa vaan all in!

AMRAP 10 of:
10 Side Plank Crunch (each side)
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions (light)
*Rest as needed.

Optional Accessory:

CONDITIONING

(27.1.2018)

2 rounds for time:
20 Power Snatch 40/30kg
20 Bar over Burpee
20 C2B
20 Thruster

Target <11min

RPE 4-5, push it to the limits. Scale if needed.

AMRAP 25 in teams of 2:
150 Wallballs @20/14
100 Power Cleans @ 60/42.5kg
75 Shoulder to Overhead @ 60/42.5kg
50 Chest To Bar Kipping Pull-ups

• Pull-up scaling: less, regular kipping pull-up, partner assisted strict chest to bars, ring row with pause at chest

Odd: 10-15 KBS 32/24kg (RU)
Even: 10-15 T2B

CONDITIONING WOD

5 rounds, 30sec ON, 30sec OFF

1) KB Snatch (from hang), Left Arm
2) KB Snatch (from hang), Right Arm
3) KB C&J (from hang), L
4) KB C&J (from hang), R
5) KB OHS, L
6) KB OHS, R

Workout is done by single Kettlebell. Choose a loading that fits your fitness level and your DELOAD WEEK.

Optional Accessory:
CONDITIONING

12-9-6-3

Power Clean 60/40kg
HSPU

Target <5min

RPE 4-5

40 min aina alkavalla minuutilla

1. Kahvakuulaheilautus 15
2. Boxi hyppy 12
3. Kävely 40m kahvakuulalla
4. Lepo

For Time:
30 Toes to Bar
500 Meter Row
15 Power Cleans (175/115)
500 Meter Row
15 Power Cleans (175/115)
500 Meter Row
30 Toes to Bar

3 rounds for quality
8 ring dips
8 strict T2Bs
8 side + pistol squats (alternating)
8 bridge push ups