Partner WOD
18min amrap, Alternate full rounds
3 Burpees
6 Push Press 45/30kg

9 Front squats 45/30kg

Thursday 12th April 2018

SNATCH COMPLEX

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 1 Mid-Hang Snatch High Pull + 1 Mid-Hang Power Snatch + 3 Overhead Squats

Keep this complex relatively light today (70-80% of you Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 1 of 8

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AMRAP 10 Minutes:
20 Burpees
15 Toes to bar

Rx’d on the Burpee is jump out/jump in with full chest and thighs to the floor. Scale volume on the Toes to bar or to hanging knees raises as needed.

Post rounds, reps, and Rx to comments.

Rinnalle veto (lämmittely, herättely, tekniikka) 5x3
Tekniikkavedot 5x8 (painot 50-70% maksimista)
Etukyykky 3x6
Linkkuveitsi 5x10-15

Monday 9th April 2018

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15

A2) Barbell Romanian Deadlift:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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6 Rounds or 25 Minutes:
20/16 Calorie Bike/Row:
3-6 Strict Toes-to-Bars (3 seconds down)
6-8 Strict Ring Dips or Push-Ups (3 seconds down)

Scale to challenging Hanging Leg or Knee Raises as needed. Sub Matador dips if Push-Ups are easy for you but you’re not stable in the rings.

Post work to comments.

Warm up:
5 min shoulder mobility
2 rounds
10 bb backsquats
10 romanian deadlifts
10 snatch pull from pos 1
10 muscle snatch

Strength:
Backsquats
10 min to work up to 80 %
5×5 @ 80% of 1RM (85 kg)
2 min rest between sets

WOD:
15 min amrap
30 – 20 – 10 – 20 – 30
cal row
between sets 10 burpees over the rower
Result: 130 cals - 50 burpees

Rest 5 min

amrap 5 min

squat snatch @ 40 kg
count snatches for score: 14 squat snatches

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

5 kierrosta:

• 40cal SkiErg
• 15 selänojennus selkäpenkissä
• 15 ghd-istumaannousu
• 40m/40m 1-käden farmarikävely@ahap

Vaikka harjoituksen tulos on aikaa vastaan, keskity laatuun. Hiihdä kovaa ja tee muut liikkeet huolellisesti. Farmarikävelyn voit tehdä hitaasti kävellen.

Strength:
A: 6x 12 bend over KB row 24kg
B: 6x3 ring pull ups(1-3 with 24kg, 4-6 with 16kg)
Skills: EMOM for 8min
A: 30” hand stand hold
B: 35 DU

WOD: 3 rounds for time
75 DU
40 AbMat situps
30 KB swing 24kg
20 WB 20lbs
15 hang power clean 2x24kg KB

110 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 50 min
- Progressions
- BMU 13 x 1 reps, 4 x 2 reps = 21 reps

2.JG from 7.3.2018
A. 3 rounds of:
- 20 reps of each LYTP version
- 20 sec hollow hold + 20 hollow rock

B. 3 rounds of:
- 45 sec floor planche lean w. ext. rotation
- 1 UB round of gymnastics swimming

A: Every 90sec for 3 rounds
1: Deficit Strict HSPU x5 @ 50A1
2: In & out drill on rings x8-10(som en AB-roll out fast i ett par låga ringar. Skalas som en ring row genom att stå mer upprätt)

B: 5rft
5 renegade rows(L+R=1 rep)
5 DB clean
5 DB thrusters