EMOM 10:
200/170m Alt. btw Row/Ski

....Straight into....

EMOM 8:
4 Thrusters @40/28kg + 4 Bar Facing Burpees

Kolmas viikko 12.2.-18.2.

Handstand Circuit – 2 to 3 rounds of:

10 Prone PPT pulses & hold last rep (10-sec)
3/side Box pike or tuck handstand position with single leg extensions (pause for 5-seconds)
4-6 (alternating reps) Single-arm elevation leans in the box pike or tuck position
20 to 30-sec of Handstand flutters
2-3 Handstand pivots

(Rest as needed b/t exercises)
Rest 1 to 2-minutes between rounds

50 Russian KB swings (24/32 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time.

Scaled WOD
3 rounds for time with a partner:
40 Russian KB swings
30 knees-above-hips
20 pike push-ups
– One partner works at a time.

2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
Ankle prep – 2 or 3 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alt

5RM touch and go snatch.

EMOM x8
5-8 ttb / 2-3 reps in tank Unbroken sets

*

2-3rounds:

10 snowangel
30+30m s.a farmer carry

15-20min Monostructural Work
- Keep it light (damper 1-3)
- Easy recovery pace

Basic Endurance

6 minutes Ergo
….into 3 Rounds:
15+15 Banded Side Crunch
15+15 One ARM KB Swing
0:40 Plank Jold
6 minutes Ergo
….into 3 Rounds:
15 Box Step-ups
15 Tuck Ups
30 Lunges