Tabata: Hollow hold

For Time:

30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

Kilos – (22.5/15)

A: 8min emom
X3 clapping push ups
B: Strict Hspu 5set
C1: Strict chin ups 3set
C2: Dips 3set
D: Preacher curl z-stång 2set
E: Triceps push downs 3set

Selänojennus GHD-penkissä 15-20 toistoa
Kuppipito (15-30sek)

3 kierrosta

3 rounds
10/8 cal bike or row
10 air squats
10 DB press

Spend 5 mins warming up thruster weight

WOD
Every 10:00 for 30:00 (3 rounds)
40/30 cal bike or 50/40 cal row
30 thrusters 75/55
20 burpees

*sprint style rounds. Time Cap each round @ 7:00
*pick a thruster weight that you can do 30 unbroken. This should be a light weight.

Not for time:
3 rounds
15 weighted sit ups
15 v ups

Xebex 10 rounds
20 sec ON / 40 sec OFF
(Cals)

Push press 2rm
+
3 rft
15-12-9
Box jump
Push press 52,5/35kg
2min rest between rounds

Amrap 4
24 cal bike erg
24 alternating dumbell power snatch 24 kg
24 thrusters 35kg
Rest 4'
Amrap 4
18 cal bike erg
18 alternating dumbell power snatch 24 kg
18 thrusters 35kg
Rest 4'
Amrap 4
12 cal bike erg
12 alternating dumbell power snatch 24 kg
12 thrusters 35kg

Kaikille sopiva tunti. Pidetään RNC matolla.

Mobility