Rv+ty

5r3s
5r2s

Total 75 min

A. 500 m row, 2 sets of: 10 lunges, 10 OHS, 10 abs, 10 backs

B. Jyrkin tunti
1. Tankojumppa

1. Tempaus mahakosketuksella
   2x20 2x25 2x25 2x27.5 2x30

2. Tempaus (kosketus nivusella)

3. Rv+työntö samalla vauhdilla
   3x25 3x30 40

4. Työntö
   42.5 45 50

10 Rounds of

5 Thrusters (115/75)

10 pullups

100m sprint

 

*Resting 1 min b/w rounds

 

Score: Slowest Round

For time:
* 50 OHS 52,5/35
8 bar over burpees every time bar rests

1 min ON / 1 min OFF:
- Tyre flip x 2.
- Sit-ups.
- Over head lunges (20/10 kgs bumper plate).
- 10 m. Farmer carry (2x32/2x20 kgs Kb).
- Toes to bar.
- Global Trainer push-ups.
- Box Jumps.
- Pistols.
- Pull Ups.
- Handstand hold.
- Burpees (touching the rings)
- Rope climb.

60m Sprints - 7x60m - rolling - on track - 8.06, 7.88, 7.72, 7.77, 7.78, 7.78, 7.91
150m - 1x150 - 21.94

Invictus September 8 2014

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.

5x5 Front Squat
5x5 Overhead Press
1x5 Deadlift