For time:
* Row 3,000 meters
* 300 double-unders
* Run 3 miles

Farmer carry 5x40m

100-m KB suitcase carry (24/32 kg)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

Scaled WOD
Every 5:00 for 3 sets:
100-m KB suitcase carry
50 single-unders
20 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

Punnerrus
Burpee
Ilmakyykky
Vatsalihas
Maalaa maat ja kellota aika

Warm up full body

Strength; 4 Rounds
10/10 deadlift single leg
10 squats tempo 2/2/2 (seconds down, 2 hold at the bottom and 2 up. No extension add weight if needed)
Rest 90 secs.

Db kick back 10 or db tricep extension
Sumo high pull 15 db or band
X4

12 -15 min AMRAP;
10 Burpees
20 lunges weighted or bw
15 sit ups weighted or bw

Charlie Hodge is inviting you to a scheduled Zoom meeting.

Charlie Hodge is inviting you to a scheduled Zoom meeting.

Topic: Charlie Hodge's Zoom Meeting
Time: Apr 6, 2021 05:41 PM Helsinki

Join Zoom Meeting
https://us05web.zoom.us/j/81957220528?pwd=ZlVmMVc2cmNGR2ZCNURGVC9NMVJiZz09

Meeting ID: 819 5722 0528
Passcode: 93Nvrj

10km row
every 4min do 10 syncro burpee

Matkan saa jakaa parin kanssa miten haluaa.

TC 50min.

400/500-m row/ski or 800/1000-m C2 bike
21 burpees
15 box jump-overs (61/76 cm)

Scaled WOD
3 rounds for time:
250-m row/ski or 500-m C2-bike
12 burpees
10 box step-overs

3@up to 65-70%, rest btw sets 2min

1-2× 2+1@barbell,
5× 2+1@70-75%, sn-%, rest btw sets 2min

Partner Workout (you go/i go)
Both athletes work all reps Rx 30/40kg

1 km row (500m+500m)
2 rope climb
3 wall climb
4 hspu/ 30s hold

5 bar over burpee
6 pull-ups/ ring row
7 front squat
8 push press
9 v-ups
10 devils press
11 bar over burpee
12 pull-ups/ ring row
13 front squat
14 push press
15 V-ups
16 devils press
17 bar over burpee
18 pull-ups/ ring row
19 front squat
20 push press
21 v-ups
22 devils press

23 Box jumps
24 cal erg

Time cap 45min

MERRY CHRISTMAS!!!