💛💚💙🩵💜🤎

Toinen Yleisviikko ennen uuden kauden alkua.

4 Deadlift
4 Bar over burpees
4 Hang squat clean
4 BOB
4 Thusters
4 BOb

30 alternating DB power snatches (15/22.5 kg)
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Scaled WOD
For time:
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches

Toes-to-bar Drills

Kipping Toes-to-Bar Complex – 2 to 3 sets

3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5-10 Progressive toes-to-bar swings with straight legs*

2rounds:

20s side planks
20s wall sit hold
20-40s D-ball hold

EMOM 8

1 Legless Rope Climb

EMOM 20

1) 30s. DUs
2) 10m walking lunge (no weight)
3) 15 GHD sit up
4) 4-10 butter fly pull up
5) rest

Ring dips
5-5-5-5-5-5-2
rest as needed
use bands or weights