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)

ODD 3 tng power cleans
EVEN 3 Front squats

-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.

Open Gym 8:30am

Snatch + Hang snatch x 5

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.

"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

Oly

Snatch technique
first position - vertical
second position - mid thigh/above knee (push knees back)
third position - below knee

Met-Con

"Randy"
75 Power Snatches @ 35
For Time

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

4x2 kova kakkonen nousulla