Herrarnas dusch har börjat läcka och medför duschförbud idag. Damernas fungerar. Vi jobbar på problemet och hoppas laga läckan imorgon eftermiddag. Vi beklagar problem detta medför men hoppas att ni har överseende med situationen.
A:
10 min emom:
1-10 Ctb
B:
Partner WOD:
For time:
2000m row
200 lunge steps
200 push ups
2000m row
1 jobbar/1 vilar
C:-

4 kierrosta:

Pistol Squat Progressions x 4 reps each leg ( renkailla tai teline )
Handstand Holds or Walks (freestanding or supported) x 30 seconds
L-Sits x 30 seconds ( boxilla tai renkailla )
Squatted Strict Ring Muscle-Up Transition x 4 reps ( alkaa mupin loppuasennosta, tehdään siis aluksi takaperin )
Ja tosiaan jos ei mene nämä mupit putkeen tai edes sinnepäin niin ei pidä luovuttaa vaan tee tästä silloin laadukas ojentajareeni ja avusta liikettä jaloilla maasta enempi!! :)

Szombat :

AMRAP (with a Partner) in 30 minutes
5 Rounds of:
Minute 1: max Wall Ball @9/6kg
Minute 2: max T2B
Minute 3: max Box Jumps@ 60/50cn
Minute 4: max Push Presses @40/26kg
Minute 5: max cal Row /burpees
Minute 6: Rest

Both partners work at the same time and the score is the total reps done together by both persons in each min.

7 min AMRAP
*
RX
10 Power snatch 35/25kg
3 Bar muscle-up
*
Scaled
10 Power snatch 20/15kg
3 Jumping CTB

Partner WOD

Part 1
For time
80 cal row/ partner hold BB overhead 95/65
20 PS 95/65
10 bar facing burpee
20 thrusters 95/65
40 DU (120 singles)
20 HS 95/65
* Switch out anytime, if partner drops bar from OH, then must switch with partner rowing

3 minute rest

Part 2
4 minute time cap
40 box jumps 24/20
40 Squat cleans 95/65

3 minute rest

Part 3
6 minute AMRAP
30 WB 20/14
30 T2B
30 KB swings 53/35
30 slam balls 20/15
* If you are competing WOW, then wall balls are done with slam ball 20/15, and K290 instead of T2B

In teams of 2 for time:

200/150 cal assault bike

Partner A: assault bike
Partner B: EMOM 8 med ball clusters 9/6 kg
Alternate positions every 2 minutes.

Rest 3 minutes.

Then complete the following. Share the reps.

30 burpee box overs
40 weighted sit ups
50 KB swings (heavy) 28/20 kg

40 min time cap.

3 rounds For Quality:

Fitness:
30'' Front Lever Progressions

3-7 Pushups

5-9 King Kong Squats

25'' Side Plank L

3 Wall Walks

25" Side Plank R

---

Advanced:
30'' Front Lever Progressions

10 Alternating Pistols

3 Bar Muscle-Ups

25'' Side Plank Left

3 Wall Walks

25'' Side Plank Right

Lankkupenkki 5 x 2 50% alas hitaasti, pompulla ylös nopeasti. Aseta lankku pitkittäin rintalastan päälle (helpottaa pompun tekemistä, voi tehdä ilmankin jos paikat kestää)

5 x 5 Kapea ote 50 - 60 %
5 x 5 Leveä ote 60 - 70 %

Row @ 110% 30 seconds work, 30'' rest.

Record the distance in meters for each of the 4 rounds of work.

Segmental Rolls upper + lower
dynamic sprint style warm up
mixed crawls and locomotion

SOD:
Post assisted pancake - pull yourself forward using post. keep neutral spine. Hold minimum 1 minute. keep legs externally rotated and toes facing up. Set up under rack to be out of way for next class