Eilinen/Lepo

10min emom Kipping/bar MU practice
Odd:
Novice: supine banded lat pull down x10-15
https://www.instagram.com/p/BaUPnaAB28z/?igshid=d4fn47ozg4q
Intermediate: blocked hanging hollow pull down x6-8
https://www.instagram.com/p/BzO-bIkg4oe/?igshid=cdhxavu7iqsn
Advanced: lats to fly drill x6-8
https://www.instagram.com/p/B8sCOBAAnzp/?igshid=1ru0jas2924iq
Alt
https://www.instagram.com/p/B6Iw9hyAz5n/?igshid=g143tfy8j12r
Even: V-ups 10-15
+
Partner wod
”Panic breathing”
500-400-300-200-100m row/each
Partner in double Kb front rack. IF the front rack is broken the rower must stop rowing and both partners must do 10 penalty burpees before continuing on the row.

Inte hunnit spela in någon film på övningarna men följ instagramlänkarna så hittar ni film på hur övningarna ska utföras.

Bench press 3rm

4 Sets:

8 Bench press@AHAP
8 Strict pull ups

4RDS, rest 1 minute btw. movement

12 One DB triceps press
10 Barbell Rollouts
10 SLDL /w KB`s
6 Box jumps 30/24"

5 x 1000m Row. 85% pace

Rest 2:00 btw. rounds

• For Time:
Double Unders 150 reps +
3 Round of:
Assault Bike 24/18 Kcal
Double DB Thrusters (2X22.5/15Kg) 12 reps
Burpees 12 reps
+
Double Unders 150 reps

1 Set of:
Strict Handstand Ups max reps

2-2-2-2-2 of:
BB Back Squats
70% 1RM

• 1-…-1 of:
BB Split Jerk
1RM