WOD:

Toinen parista suorittaa, toinen soutaa. Vaihdon saa tehdä oman maun mukaan. Soutu sokkona, (eli mittari käännettynä), soudusta otetaan ylös cal. jotka toimivat kertoimena parin tulokselle.

20min AMRAP:
kettlebell snatch 24/16kg x 5+5,
wallball 9/6kg x 10,

backside burpee x 15,
abmat situp x 20

3 rounds for time of:

2 kierrosta juoksua
5 Handstand Push-Ups tai Boxilta pää alaspäin punnerrus
10 Strict Pull-Ups
20 Alternating Cossack Squats with Kettlebell Goblet Hold 12/20

Pääliikkeenä Cossu eli cossack squat - sivukyykky!

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Stationary Dips x 20 maassa tai boxin kulmaan nojaten
Station 2 – Handstand Hold x 60 sec tyyli vapaa
Station 3 – L-Sit or L-Sit Progression x 30 sec boxien välissä tai boxin päällä taikka telineellä

Eli 2 minuutin rastit joka liikkeelle, 3 kierrosta.

Start up(14)
stretch 4 mins

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

3rds(8)
10 squats
10 sl deadlift
10 tuck jumps

bk squat(15)
week one

Metcon/Metcon-comp(12)
Team series event 3
For time in teams of two: mm/mf/ff
50 synchronized wall-ball shots
30 cleans, 135/95/65
50 synchronized wall-ball shots
20 cleans, 185/135/95
50 synchronized wall-ball shots
10 cleans, 225/155/105

Rx male throw a 20-lb ball to 10-ft. target.
Rx female 14 to 9-ft target.

Scaled male 14 to a 9-ft target. Scaled female 12# to a 9-ft target.

Time cap: 12 minutes

Finisher
2 min quad stretch per
2 min bf stretch
100 bicycles

10 rounds as AMRAPS:

1min ON, 30sec OFF

A) 12 Wallball + 6 TTB
B) 4 Power Clean (70/50kg) + 8 Box Over Jump

This is an AMRAP. First you do 1min of part A, then rest for 30sec, then 1min of part B, rest for 30sec and continue from A where you were. Keep a steady pace through the whole workout. Total time of workout is 30min. Scale if needed. Remember steady pace does not mean slow pace.

Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/att
10 superman
10 hollow rocks

Metcon/Metcon-comp(12)
amrap 12
4 deadlift 185/115-*255/175
24 double unders/singles

work up to hvy deadlift(12)

Finisher
2 min hamstring stretch
30 w raise
1 min six inch hold

GYM CLASS FOR TIME
BUY IN : 100 Mountain Climbers & 100 High knees

Hollow snaps X 10
Rotating jump SQ (180 degrees) X 20
Burpees X 30
2 Front-back two feet hops (find a line & use it as marker) X 40
Skater Jumps X 50 (stick landing)
Lat Box Shuffle over stack of 2 - 3 plates (Share & stagger) X 60

BUT OUT : 100 mountains & 100 high knees

ALL reps TOTAL
Share Stack of Plates
Finished early ??? Alternate b/w 0.03 sprints & AB mat Crunches 10/

23mins (16 - 18 min FOR TIME)

Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(20)
complete the following in any order:
"distinct tri"
3200m airdyne
1600m run
800m row

gym goat(10)

Finisher
2 min IT stretch
1 min quad stretch
30 scap push ups
100 flutters

GLUTE STEEL

MVMT PREP
Tspine opener
Beast Rock X 5
Beast Wave Unload X 5
Dynamic Frog Stretch & Cork Screw X6/
Plate Hinge/Depth SQ MOB X 5
10mins

SKILL : SUMO POSITION
Sumo Tutorial
KB GOB SUMO SQ 10 reps
KB GOB SUMO SQ & PRESS 10 reps
For key phrasing view :52 "Make some sweet metabolic butter..."
[SQUAT & PRESS view at :40s](

)
6 mins

STRENGTH
BB SUMO SQ 4 X 15
ALT DEADSTOP KB ROW 4 X 15/ **move fast...properly, safely fast ;)
3mins X 4

18mins

Superset Combro's :
1) Hammer Bicep curls | OV Tri extension | Bent DB Rev Fly
2) Ankle banded plank glute kick-backs | monster-walks | SQ | Glute Bridge (ankles banded always)
3) Center Hollow Rocks | Alternating Side V-Snaps | Horizontal Running

P1 start at Superset combo 1
P2 start at Superset combo 2
try not to let your partner catch up to you...

15reps/ - 10reps/ - 5reps/ - DONE and trainer hugs you...or the curve....
**clock counts UP

16mins

Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon/Metcon-comp(13)
5rds
20 wallballs 16/12-*20/14
200m med ball run

gym goat(7)
rope climb/du's/kip
choose one or two

4x1 bk squat(14)
climb to a hvy

Finisher
2 min hip opener
30 t raise
50 hip raise