Not For Time:
40 Dumbbell Close Grip Floor Presses 25kg's
60 Banded Pull Aparts (red band)
80 Banded Push Downs (blue band)

Shoulder Press 5x5 tempo 3131

• 21 Min EMOM of:
1st Min
Legless Rope Climb 1-3 reps
2nd Min
Double KB Alternating Press 20 reps unbroken
(Utilizza un peso delle KB tale da poter completare le reps unbroken)
3rd Min
Handstand Walks 10-30 m

4x10 tempo

15 wall ball
15 toes to bar

3x10 Glute bridge

For Time:
10-9-8-7-6-5-4-3-2-1
DL 80/45
Ring

Test: Squat wide/Get into a deadlift with a wide-ish sumo stance
Wod: 2-3 minutes in the couch, and the horror that is the reverse ballerina Spealer stretch.
Re-Test: Forward roll to stradle…Just kidding, use the same movements as before.
Pay close attention to how your pelvis wants to rotate in the bottom of the squat. Tight Adductors typically will drag the pelvis into a posterior (spill water out the back of your pelvis) position. Can you stay tighter with less effort after working on the reverse ballerina?

http://www.mobilitywod.com/2010/09/episode-14-celebrity-goat-death-match-chris-spealer/

For Time:
Deadlift 20
Run 400
Overhead Squats 20
Run 400
Burpees 20
Run 400
Pullups (C2B) 20
Run 400
Box jumps 20
Run 400
Squat Clean 20
Run 400

Smolov week 2 day 1

Askelkyykyt (tanko niskassa)
20 @20-30-40-50-50kg