Open Gym Challenge

Row 10k for time.

A.
EMOM x8:
1.) Row/Air bike (45s.)
2.) 6-8 Ring row + 6-8 Push up
3.) 8-12 KB swings + 8-12 Goblet squat
4.) 6-8 Active shoulders + 6-8 Kipping swings

Mobility:
- Lunge complex
- Shoulder pump
- Thoracic w/ball & barbell

2 rounds:

10m 4-step Walk video
10 Air Squat Cross Kicks video

5min Row/Airbike nose breathing only

5-10 Down Dog to Cobra video

Årets sista wod!

A: every90sec for 15min
Hang Power clean x3 @moderate weight

B: For time
60 plate toe touch
30 burpees
60 plate toe touch
30 Kb swing 24/16kg
60 plate toe touch
30 STOH 50/35kg
60 plate toe touch
30 Kb swing 24/16kg
60 plate toe touch
30 burpees
60 plate toe touch

Warm up:
A.
Row/Air bike: 90s.
5 Walk out + 1-3 Push up
5+5 Up & down dog
5+5 Spider lunge + twist

Row/Ab: 45s.

2 rds:
5-8 DL
5-8 Hang Muscle clean
5-8 FS
5-8 Press

4x
3-position Power clean

Mobility (between rds)
- Lunge complex
- Front rack
- Couch stretch
- Pigeon stretch
- Shoulder pump

4 rounds
10 side squats alternating
10 wall balls 9kg/6kg
10 boxovers 60cm/50cm

Optional Accessory
GYMNASTIC STRENGTH

Gymnastic Ab-Work video

1-2 rounds, go by feel

RPE 3 to 4

Over head squat, Build up to heavy 3rep of today
+
10min amrap
10 alternating weight plate over head lunges
10 push ups

For time:

10 Squat Snatch 60/42,5kg
10 Squat Snatch 70/50kg
10 Squat Snatch 80/55kg