WOD

70cal Ergo
10 ring muscle-ups
10 wall walks
20 DB snatches, right (15/22.5 kg)
20 DB snatches, left

**scaled wod
AMRAP 25:**
50cal Ergo
10 C2B/pull up/banded pull up
10 inchworm + push-ups
10 DB snatches, right
10 DB snatches, left
*– Rest 1:00 between rounds.*

2 wall-ball shots
2 box jump-overs
2 burpees
*– After every round add 2 reps to each movement.*

**scaled wod
AMRAP 12:**
2 wall-ball shots
2 box jump-overs
2 burpees
*– After every round add 2 reps to each movement.*

**Voima**
*E3MOM, 3 rounds*
single arm ring row 8+8

**WOD**
*5 rounds 30s work/20s rest*
goblet squat
kb snatch alt
kb press
russian twist

Maaliskuun SpessuWodina kuntonyrkkeilyä Mira Ilmoniemen johdolla!

*wodit klo 15 ja 16*

**ei mobbailua**

15 wall-ball shots
Max-cal row
*– Rest 2:00 between rounds.*

**Scaled WOD
Every 2:00 for 6-8 rounds:**
8 wall-ball shots
Max-cal ergo
*– Rest 2:00 between rounds.*

20/25-cal ergo
15 box jumps
3 rope climbs
*– Step down from the box.*

**scaled wod
AMRAP 16:**
15-cal ergo
8 box jumps
2 pull-to-stands
*– Step down from the box.*

**HS Walk**

**E2MOM, 5 rounds**
1-20m HS Walk
8-12 Wall ball

**thruster 5x1**
*- lisää painoa kierroksittain
- lepo 3-4min*

**8 rounds 2min work/1min rest
(A,B,A,B,A,B,A,B,)**
**A )**
power clean (20/30kg)
rest of time Ergo1 cal

**B)**
12 thruster (20/30kg)
rest of time Ergo2 cal

**Voima**
*E3MOM, 3 rounds*
"ylätalja" x10
-penkillä istuen, kuminauha + keppi

**WOD**
*For Time
21-15-9*
Sumo KB DL
Lunge
Worm/knee push up

**10-9-8-7-6-5-4-3-2-1**
Bar-facing burpees
Hang power snatches (35/52,5 kg)

*scaled wod
For time:
8-7-6-5-4-3-2-1*
Burpees
Hang power snatches

2 front squats
*– Lift once every 3:00.*