5 kierrosta

Traktorin rengas 30m
Kahvakuula X10 (28kg)
Traktorin rengas 30m
Mave X10 (60-80-100-80-60)
Traktorin rengas 30m
Pallo olan yli x10 (80lb)

90 min

Skill: BMU practice for 20 min

1.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Ring OR bar muscle up, 3 to 8 reps / bar MU 3 3 3 3 3 2
(2) – Double-unders, 30 to 60 reps / 30
(3) – Assault bike, RPE 1-2 (see notes)

B. 15 minute EMOM, alternating
(1) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
/ kipping from ground, 5 6 6 6 8
(2) – GHD sit up, 10 to 20 reps / 4*12 20
(3) – Row, RPE 1-2 (see notes)

4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo
rest 30sec
14 Lateral Band Walks/side
rest 30sec
30sec Dumbbell Side Plank/side
rest 60sec

Raleigh central loop 45 miles

5,5,4,4,3; rest 2mins (building loads from previous two weeks)

Benchpress 5x@50% 3x@60% 2x@65% 1x@70% 1x@75% 1x@80% amrap@85%
+
Strict pull ups 3xMax
+
2 rounds
Strict Dips: Amrap
Banded triceps ext: Amrap
DB biceps curls @15kg: Amrap
Gun walk @ 15kg plate: 1 lap around the gym
2min rest

Wod Friday 11/8/17

Complete as many round as possible in
20 mins of:

400 metres row
500 metres Air assault bike

Power Clean 3x2 2x1

15min E3MOM
1. 5 x HSPU
2. 8 kipping pull ups
3. 10 shoulder taps

3 Front Squat
3 Back Squat

Start with the 50% of 1RM for Front Squat and increase by 10% each round to finish around 90%.