Warm Up

Pre-WOD:
- 3x10 Back Squat 65% of 1RM

WOD - For Time:
- 25 Wall Ball Shots (20#,14#)
- OH Walking Lunge w/ Wall Ball; Length of Court
- 20 Wall Ball Shots
- OH Walking Lunge w/ Wall Ball; Length of Court
- 15 Wall Ball Shots
- OH Walking Lunge w/ Wall Ball; Length of Court
- 10 Wall Ball Shots
- OH Walking Lunge w/ Wall Ball; Length of Court
- 5 Wall Ball Shots
- OH Walking Lunge w/ Wall Ball; Length of Court

6 x polven ohitus + tempausveto maasta + tempaus + valakyykky

7 rounds of:
15 hip-back extensions
3 strict muscle-ups

Complete as many rounds as possible in 15 minutes of:

• 15-foot rope climbs, 2 ascents
• 20 wall-ball shots, 20-lb. ball
• Run 200 meters

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 7 of 8

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“JACKIE”
For Time:
1000m Row
50 Thrusters
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

Superkids

5 kierrosta aikaa vastaan:

1 köysikiipeily
5 PEP
10 valakyykkyä kumpparilla

Ninjat

5 kierrosta aikaa vastaan:

2 köysikiipeilyä
5 PEP
10 valakyykkyä 20-35 kg

Find your 1RM

10 min AMRAP
10 Power Snatch
20 Double unders

10 min AMRAP
10 Power Snatch
20 DU

Bench Press 1 RM