Gymnastics
Ring muscle up progressions.

WOD
In 5min
Accumulate 3min of dead hang

EMOM 12 Work 0:45 / Rest 0:15

1 minute : Push-Ups
2 minute : Box Step-Overs
3 minute : Bike Calories
4 minute : rest

( AMRAP )

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.

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E1,5MOM9

5 DL

Voimakas
15 min aikaa, painoa nostaen etsitään
2 kuulalla raskas rive+työntö, max 3 toistoa

AMRAP 24
20 Russian heilautus
20 Hollow rocks
100m Farmari kävely
400/500m Soutu

Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

JERK

A) WU

2-3 Sets Of 5: Press From Split Position
2-3 Sets Of 3: Tall Split Jerk (From Toes)

B) Split Jerk Cluster Sets

• 5 Cluster Sets Of: 1.1.1.1 (4reps)

*Eli ykkösinä ja lepoa 10 sec toistojen välissä.
*Settien välissä 2-3min lebo

Set 1: @60%
2: @65%
3: @70%
4: @75%
5. @75%+

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 10/10 DB Row or 10 Bent Over Barbell Row

B) 3-4x For Quality:

• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

Every 90s x5

1 power clean + 2 front squat

@70-80%

10-15min hölkkä

5x 800m / 3min palautuksella
4x 250m + 250m kävelypalautus

1. Burpee muscle up
2. Shoulder to overhead @ 70kg
3. Hang power clean @ 70kg
4. Lateral burpee over bar
5. Deadlift @ 70kg
6. Shuttle run 5m
7. T2B
8. Wall ball
9. Row
10. Hand stand walk
11. Box jump over
12. Double dumbbell devils press