A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60-90 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

5 rounds for time of
400m Run
30 Box Step Ups 60/50cm
30 Wall Ball shots 10/6kg

Linna masters 2015 laji 2.
6 min time to find 1RM ground to overhead
when clock hits 6min
2min AMRPAP
T2B+push ups
2-4-6-8-10 ….

2-3 rounds for quality:

25 x GHD sit ups
25 x Barbell Glute bridge

Pause back squat 3x6x55%

3 Rounds for quality:
12/12 KB Side Bends
3-5 Handstand Pushups
5-8 Strict Pullups (or weighted if too easy)
10 GHD Situps

Pod te Święta!

“Eva”
5 rounds for time of:
Run 800 meters
30 American Kettlebell Swings 32/24
30 Pull-ups

Time Cap: 45 min.

WOD
5 kierrosta:
- 250m soutu
- 7 x OHS (60/40kg)

Winter War 15.3

10min AMRAP of:
Row 20/15 Cal
15 Wall Balls
10 Box Jump overs
2/1 Muscle Ups (4/2, 6/3 ...)

Or CrossFit Jeppis style

10min AMRAP of:
3x(30 singel unders + 5 Burpees)
15 Wall Balls
10 Box Jumps overs
2/1 Muscle Ups (increase 4/2, 6/3...) scale: 4/2 C2B (8/4, 12/6...)

30 min each 90s do three high hang squat snatch. Record max weight used.