5 rounds
400 metres run
30 wall ball shots

AF WEEK 9, Day 3 TEST WEEK

CONDITIONING:
“Rowing Intervals”

E3MOM x4: 300m Row

Target: RPE 3→5. Build up the intensity round by round, each round must be faster than the previous one.

Last one all out.

10 KB Swings
1 Burpee
10 KB Swings
2 Burpees
10 KB Swings
3 Burpees
etc… up to 10 Burpees

"Voima victor"

2 Rounds of:
50 Breda Pushups
50 Vanliga Pushups
20 Smala Pushups (alla med fötterna upp på bänk, och händerna på KB)
3 gång Pushups (ca.25m sammanlagt)

15 Handstand Pushups

20 Chinups 5kg
3 Rope Climbs legless 5kg
50 Ring Rows

Thursday 22nd March 2018

CLEAN AND JERK | HANDSTAND WALKING

3 TOUCH-AND-GO POWER CLEANS + 3 PUSH JERKS

Warm up and work up to a heavy set of 3 Touch-and-Go Power Cleans, into 3 Touch-and-Go Push Jerks.

Post loads to comments.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

Snatch + Hang snatch x 5

-Buy In-
3 Rounds Of:
8 Wall Ball
100M Sprint
8 Push Ups

“Fran”
21-15-9
Thrusters 95/65
Pull Ups

-Cash Out-
20 Strict Toes To Bar

2:14 sec PR!!!! Screwed up and lost balance after 1st thruster, wasted some time there. Broke up thrusters when I probably didn't need to if just a little more mentally tough. Should be able to get below 4 minutes next time.

ODD 3 tng power cleans
EVEN 3 Front squats

Cash In:
5 Rope Climbs
40 Hammer Swings
5 :30 Burst on the battling ropes
10 Rope Pulls

WOD
5rds of this for time:
20 Wall Balls (20/15-14 RX)
15 Toes to Bar
10 MBC
10 Push Ups
10 GHD Sit Ups
5 Dips (banded)

B: Push Press Hantlar 8 rep x 4set
(sittandes på bänk)