It's time to analyze your training history. To do it, you don't need a foam roll, a jump rope or any other equipment, just your brain, and WODconnect.

The task is to go to your journal, find your dashboard and go through your training activity of the past year. Or the longest period you have data in WODconnect. Analyze the number of active days and number of workouts.
Ask yourself:
1. What are the reasons for changes in your monthly activity?
2. Are you satisfied with your level of activity and number of workouts?
3. Do you feel that you are prone to training too little, or too much? Is there enough rest days in between workout days?
4. According to your memory and the notes in your journal, why were some of the months more successful and some less?
5. Make notes, think about your goals, and share your thoughts in the comments!

This is actually a task that you could do in the end of every month, or how often you think it's useful for you.

For time:
2000/1800m Row
Every 2 minutes death by thruster 50/35kg. On the minute 2, you do 2 thrusters. On the minute 4, you do 4 thrusters and so on, until 2K is done.

Kehäkalenteri 8.12.2016

Tänään luukusta paljastuu Hobitin jalka! No ei vaiskaan, tänään käsitellään jalkapohjat oikein urakalla! Tarvitset välineeksi pallon yms. suhteellisen kovan esineen, minkä voit laittaa jalkasi alle.

Mikäli kotoa ei löydy palloa voit käyttää esim. harjan tai imurinvartta, kuhan saat tarpeeksi painetta aikaiseksi. Voit joko seistä tai istua (seisten saat helpommin säädeltyä painetta).

Käsittele kumpaakin jalkapohjaa huolella, noin 4 minuuttia per jalka. Pysähdy aina kipeään pisteeseen ja anna varovasti painetta. Välillä voit ikään kuin noukkia palloa jalkapohjallasi.

Tämä saattaa hieman tuntua epämukavalta, mutta on sen arvoista. Jos alkaa tuntua tylsältä niin palauta mieleesi toi kiusallinen jalkakuva.

"CINDY"
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

---rest 2 mins---

8 min Partner Burpee Run
(1 partner will run 200m while the other partner is doing Burpees. Switch immediately when your partner is back from the run)

score on wodconnect is Rounds/reps of "CINDY" only

IN TEAMS OF 3:

IN: 99 CAL SKI/ROW/BIKE

99 MAASTAVETO 99 KILOA (VOI NOSTAA PORUKALLA)
99 PENKKIPUNNERRUS 30/20
99 RENKAANNOSTO
99 WALL CLIMB / TAI BOX PUNNERRUS
99 T2B TAI POLVENNOSTOT
99 BOXIN YLITYS KÄSIEN VARASSA
99 VIIVAJUOKSU 1 VIIVAN YLI - TAKAISIN

OUT: 99SEK KOVENNETTUA KRUSIFIKSIA 2 KG painot

Start up(14)
stretch 4 mins

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

2rds(6)
10 plyo
8 deadlift
6 ttb/kne/ttp
4 hang clean

Metcon(15)
otm
min 1- 6 cleans 135/95
min 2- 12 box jumps 24/20
min 3- 18 abmat sit ups

Metcon-comp(15)
otm
min 1- 6 cleans 165/115
min 2- 12 bjo(clear) 24/20
min 3- 18 cal row

3x2 jerk(8)

afterburner(4)
6x 5/10/15 suicide

Finisher
2 min hip opener
2 min sh distraction
15 side plank punch through

Start up(14)
stretch 4 mins

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

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Metcon(10)
amrap 10
4 pistols-mod as needed
4 burpees

Metcon-comp(10)
amrap 10
4 pistols
4 burpee muscle ups

3x2 ft squat(8)

afterburner
5x100m sprint-rest=walk to start

Finisher
2 min couch stretch
100 bicycles

3 rounds
6 lunges 80kg/50kg
20 wall balls 9kg/6kg
40 DUs

Start up(14)
stretch 4 mins

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

3rds
10 plyo
8 deadlift
6 ttb/ttp
4 hang clean

Metcon/Metcon-comp (20)
10-8-6-4-2 climbing
complete each clean set in a tng format.

afterburner
sled push x6
400mx2 w/partner(tag off)

Finisher
2 min couch
2 min toe touch
60 sec l hang/tuck

Start up(14)
stretch/roll 6 mins-quads, hams, calves

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

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 hang sq sn(bar)

sn balance(7)-work up, form is the focus.
ohs-3x3@85% of 1rm

Metcon(10)
10-20-30
oh lunge 45/35
ground to overhead 45/35
abmat sit ups

Metcon-comp(10)
10-20-30
pistol squats
pull ups
ring dips

Finisher
60 cross crunch
1 min s/a para per
2 min samson