Weighted Dip 3x4, 1x10

4 rounds of DB snatch + BMU (decreasing amounts):

• DB snatch @ 22.5kg: 40, 30, 20, 10
• BMU: 10, 8, 6, 4

TC: 10'

3x1000m. 3 minuutin palautukset intervallien välissä.
Ensimmäisen 1000m vauhti tulisi olla sinun nykyistä cooper vauhtia, seuraaville tulisi aina kiristää 5-15 sekuntia.

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

4 rounds
10 cal bike
10 pull Ups
10 walking lunges

3 set
10-14 Renegade row
10-14 tricep roll out

WOD ANDRÉ (2.1.2019)

In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg)

After 200 reps do 2 Ball Clean (20/14 lbs)
After 400 reps do 1 Ball Clean
After 600 reps do 20 Ball Clean
After 800 reps do 19 Ball Clean
After 1000 reps do 2 Ball Clean
After 1200 reps do 1 Ball Clean
After 1400 reps do 20 Ball Clean
After 1442 reps do 19 Ball Clean

(Timecap: 45 min)

Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.

Both can do Air Squats at the same time but not the Ball Cleans.

If you do it alone then do 800 Air Squats and the Ball Cleans accordingly.
Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.

Use the hashtag #wodandre on social medias.

https://cdn.wodconnect.net/uploads/comment_upload/image/7720/c62454548d2e65f2f6548b24d384b2650db5efe5cedae85b1d68d8588e18e1cd.jpg

Alternate A1 / A2

A1. Strict dip – 4 to 5 x 4-6 @ RPE 8-9 (1-2 RIR on all sets), Rest 1:00 before A2
A2. Pendlay row – 4 x 6-8 @ RPE 9 (1 RIR on all sets), Rest 2:00 before A1

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA alla oleva tai perjantai

TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK *jerk both side 2+2, 3 dips + 1 jerk - same speed an usually
3x[2+2+4]@30% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 3x[1+2+1+1]@60 jerk-% , rest btw sets 2min *example of rise 50-55%

RDL *sn grip
3x5@60%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw

20 MIN AMRAP

• 1 min erg
• 5 Deadlifts 80kg