For time

1600m Run

+
30-20-10

Wall balls @ 14/9kg (30/20lbs), 10′ target

Toes-to-bars

Box jump overs, 24/20″

Handstand push-ups

+
1600m Run

Time cap. 40:00

For time ”Nasty Girls” Tc 16'min (A)

Treenaaja __________________________ Kuntoilija

3 Rounds For Time ________________ 3 Rounds For Time

50 Air Squats _______________________ 50 Air Squats

7 Ring muscle-Ups / Bar ___________ 7 Sets of: 1 Pull-up + 2 Box dips

10 Hang Power Cleans 61/43kg ____ 10 Hang Power Cleans 50/35kg

                                   6'min Rest then....        

" ANNIE goes Bicycle" " ANNIE goes Bicycle" Tc 16’min(B)

50-40-30-20-10 Reps For Time _______ 50-40-30-20-10 Reps For Time

Double-Unders _____________________ Single unders x2
Sit-Ups (AMSU) ______________________ Sit-Ups (AMSU)
+ 10/8 Cal Bike with each set of reps ___ + 10/8 Cal Bike with each set of reps

10-9-8-...2-1
Power Snatch
10-9-8-...2-1
OHS
Increase weight with 5 kg each round, to finish with 80-90% of 1RM

Straight Arm Strength Circuit – 3 rounds of:

(20 seconds work : 20-40 seconds recovery)
Straight arm weighted wall PPT
Tuck hollow straight arm DB complex
Planche lean slides
Low ring front support hold
Inverted hang variation (straight legs OR bent legs)
Rest 60-seconds between rounds

3 Rounds (can do this AFTER the competition workout)
0:30-0:45/side Copenhagen plank*
8-12 Seated good mornings
8-12/side KB Side leans

Kuin kirjoissa kirjoitettu

30´min Metcon In pairs (Especial day WODLIIGA)

Treenaaja ___________________ Kuntoilija

5 Ring dips __________________ 5 Box dips
10"- 20"s Ring L-hold _______ 10"s Bench knee L-hold
5 Dual KB thrusters _________ 5 + 5 One arm KB thrusters
5 Chin-ups C2b ______________ 5 Chin-ups C2b

Other one at Ski

Durante Core: Tc 10' min

4 Rounds for Time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10"sec Hollow Hold

1’ minute rest between every set.

FOR TIME:
YGIG, toistot jaetaan tasan
5 rnds:

1 round:
20 Devil's press (2 x 12,5 / 1 x 12,5 kg)
20 KB swing (16 kg)
20 Burpee
20 DB thruster (2 x 12,5 / 1 x 12,5kg)
20 reversed lunge

For quality:
100 Dumbbell Box Step-ups, pick load, 20 in
100 Dumbbell Lateral Raises, pick load