CINDY with a pair

AMRAP 20

5 PULL UP
10 PUSH UP
15 AIR SQUAT

Toinen tekee kierroksen, toinen huilaa jne...

4-5sets:

3 snatch balance + 1 OHS

(easy/moderate)

3x 10min ON/2min OFF

”I Go-You Go”

A) 12/9 Cal Row
8 Wall Balls

B) 12/9 Cal Bike
8 Box Jump Overs

C) 12/9 Cal Ski
8 DB Snatches

Aikaa vastaan:

• 30 raaka tempaus (N 30kg / M 42,5kg)
• 120 tuplanaruhyppy
• 30 raaka tempaus (N 30kg / M 42,5kg)

Choose either one and complete 10 rounds:
90 seconds of assault bike for calories
90 seconds to perform 3 clean & jerks 60/40 kg

or

90 seconds of rowing for calories
90 seconds to perform 6 med ball over the shoulder (50/30) and 8 DB push presses

Result is biked/rowed calories.

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 25/15 Calories on assault bike
Station 2 – 50 Double-Unders + 10 burpees
Station 3 – Run 450 Meters
Station 4 – 20 sit ups + 10 renegade rows (35/25)

For 40 minutes:
25/20 cal bike or ski
1 (legless) rope climb
12 push ups
50 Double unders
20 sit ups
1 (legless) rope climb
25/20 cal row or
Rest 2 minutes

Every 3'min for 5 sets:
2 Weighted Pull-up @RPE 7-8

Then…
1 Set of Slow Controlled Quality Reps @ 85%

3x 15min ajan 2min OFF

1)
4min Kone
6+6 Lonkat ja kierto
6+6 Sivukyykky
4-6 Joogapunnerrus

2)
2min Burpee + viivahölkkä
8 Lapapunnerrus
5+5 Rintarangan kierto selällään (polvien siirto puolelta toiselle)
4x 10 Voikkauinti

3)
20 Boxin ylitystä
6+6 Yhden jalan mave
6+6 Sivutaivutus
10 Rintarangan pumppausta kädet boxilla

Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders + 3-6 hspu
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 kipping pull ups, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-10 db snatches , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 box jumps, go every 1 min