Practice Free HSPU + HS Walk

AMRAP 6

20 TTB
10 Box Over Burpees 24/20"
5 BMU
10 GTOH 80/55kg

A,
Box Squat 1x1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
5 Back Squats, 125/84kg
10 Dumbbell Floor Press, 32,5/22,5kg
5 Ring Muscle-ups
10 Toes-to-rings

Goal
Sub 18 mins

C,
3 rounds for quality of:
Banded Plank Hold, 30 secs
Arms Overhead Hip Hinge Hold, 20 secs
L-Sit Hold, 10 secs
Rest 2 mins

WOD 20220926

Warm up:

5 min run

3 rounds:
5 chin ups
10 push ups
20 lunges

Wod:

4 ROUNDS:
15 burpees
15 pull ups
15 burpees
25 push ups
15 burpees
35 air squats

Finisher:

20-18-16-14-12-10-8-6
Crunches
Flutter kicks
Leg lifts

Cool down:

5 min run
Stretching movements
Hydrate
Recovery

2-3rounds

10-16 GHD hip extension
8+8 box step up/ box pistol
8+8 Db press

A: Back squat 3x6
B: Power clean 5x3
C: Floor press 3x5
D: Strict pull ups 1xMax
E: Lat pull downs 2set
D: Straight bar oh triceps extensions 3set

3x10 every 2 minut emom

3 Rounds:

2:00 Cardio
5 Strict Pull Ups
5 Shoulder Press
5 Front Squats
7 WallBalls

40 Minuuttia

3 - 4 kovaa vetoa alhaalta ylös. Sisältää myös loppupäässä vauhtimäen alla olevat portaat.

Tai Wodi ( ei molempia )

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold