Ennen amrappia
Buy in : 20 burpeeta

Amrap 20
10 kahvakuulakyykkyä (goplet squats)
10 kyykkyhyppyä kehonpainolla
10+10 askelkyykkyä kahvakuulan kanssa, paikallaan taaksepäin askeltaen.
10 kahvakuulan yli burpeeta
10 pistoolikyykkyä vuorojaloin

Amrapin jälkeen
Cash out: 20 burpeeta

Huom. Merkkaa ylös vain Amrapin aikana tehdyt toistot/kierrokset.

Kahvakuula miehillä 24kg
Naisilla 16kg

Voit myös hyödyntää jotain raskasta esinettä mikä löytyy kotoa.

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CONDITIONING

E5MOM x4 (20min)

60/45cal Row + remaining time Airbike/bike

Overall RPE 4

Score is your total cal with airbike/bike. There is no rest between rounds.

Target: repeatable pace. 

Rope work (2/4)
2-4 rounds, rest as needed between:

1) 5-10 Seated feet lock/Jump to feet lock and one ascent video
2) L-Sit, max hold. Parallettes.
3) 3-6 Rope Pull-Up (or feet on the ground rope climb) video
4) 10-20 Single Leg V-Up video

RPE 3 to 4

Practice to master the foot lock and to be confident to use it.

AMRAP 32:00 in teams of 2:
32 Wall balls @20/14lbs
32 Alt. DB Snatches @50/35lbs
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)
32 Calorie Bike/Row/Ski

• Goal: Have fun and find a consistent pace with your partner.
• One person works. Split as needed.

Warm-Up

TABATA 8 ROUNDS (:20 ON // :10 OFF)
Lunges alt.
Up-Downs
Air-Squats
Plank Hold

EMOM x 9 MINUTES
MIN 1 - 40sec MAX Jump Rope or Mountain Climbers
MIN 2 - 10 Reverse Lunges (weight)
MIN 3 - 14 Jump Squats

-2:00 Rest-

AMRAP x 3 MINUTES
MAX Burpees

(Score is Total Number of Burpees)

Wod
8 min for quality
Kb windmill 5+5
Mountain climbers 10
Kb Front squat 5+5

3 kierrosta
10 x mittarimato
N. 10m karhukävelyä
10 x olan pyöräytystä kepillä
10 x hollow rocks
10 x superman rocks

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Front squat

E3MOM 4x8 Front squat

Squat snatch:
Find a heavy 3 in 20min.

Strict press 5x5