Find thruster 5 RM

Single Leg Banded Hamstring Curl 3 x 20-25 each. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For Time:

50 Air Squat
50 Kettlebell Swing 24/16kg
50 Sit-Ups
50 Deadlift 50/35kg

TC 12

Front Squat

5-5-5-3-3-3

To Every 3:00

AMRAP 10

1600m Run
Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 8

1200m Run
Max Calorie Echo Bike

Rest 3 Minutes

AMRAP 6

800m Run
Max Calorie Echo Bike

Rest 2 Minutes

AMRAP 4

400m Run
Max Calorie Echo Bike

Rest 1 Minute

AMRAP 2
200m Run
Max Calorie Echo Bike

( 40 min )

• Aim for a moderate-hard effort on the runs.
• The last 0.30 of each bike should be 1 or 2 notches below maximal effort

Viikko 44 (2/4)
Maanantai
Warm Up for 2 rounds
1:30 air bike + 1:30 ski erg
5 inch worm with push up
5+5 lunge elbow to floor strech
10 wall squats
10 db snatch
10 db power clean&jerk (hangista)
:30 wall climb hold

Skill / Wod Prep
Lets Pracitse some double unders, then wall walk movement
Then practise Free Handstand Hold / walkings
1) Kick to Handstand against wall x 5-7 reps
stay few seconds next to wall, come back down and do it again.
goal is to find just about right speed to go to that HS Hold
"prepare to go hs hold without wall, so it wouldnt go over"
2) Some HS hold playing againts wall/free holds. take the other leg off
from the wall, then both and find some balance (2-3 times attempt)
3) Shoulder taps on wall climb hold, 2-3 sets of 15-20 reps.
we want to feel how to change weight hand to hand and get stimulus to
HS walking.
4) HS walking practises for sometime. Try to get some steps and meters in.

Workout 1
3 sets
10-20m hs walk or 2-4 wall walks
10 db snatches @27.5-32.5/17.5-22.5kg
rest 1:1
3 sets
10-20m hs walk or 2-4 wall walks
10 db hang power clean&jerk @27.5-32.5/17.5-22.5kg

choose hs walking if there is a change to go minimum 10m in 1 minute cap.
If you are going for wall walks, practise handstand walking for 10-15 minutes before wod
as an skill part.

Workout 2
3-4 sets of
16/20 calories of run (fast) (target about 50-60 sec) if no runner then do 50-60 sec shuttle run 2x7.5m matkaa
1-2 legless rope climbs + 1-2 normal rope climbs (yritä leglessiä esim 4-6 käsivetoa ylöspäin pikku siirroilla jos ei muuten ja sit normiköydet perään)
rest 1:1

target sub 2 minutes each, cap 2.5 min.
goal is to get bike done under 1 min 10s , so be aggressive.
try to go for rope climb every 15-30sec.

Accessory Work
3 sets
8/8 Single arm DB OHS or Pause OHS with barbell (use moderate weight on DB)
:20s L-Hang Hold
rest as needed

Cool down
2-3 min light cardio
1+1 min forearms smash
1+1 min forearm streching
2+2 painball to uppertrap against rig
1 min prayer pose

Front squat 5 RM

7 Sets of 40-50% Unbroken Set

• Full Recovery between sets ** Use same modification than Unbroken Set.

Complete 1 Unbroken Set For Reps

• Use Abmat & Plates to complete 10+ Unbroken

5 Sets Of 1 @ 75% - 80%