Handstand Push Up

6x ME
30 Seconds on, 90 seconds off

For time :

600m Run ( 750m Row )

3 Rounds of "Cindy"
15 Push Jerks 85/60kg ( floor )
3 Rounds of "Cindy"

600m Run ( 750m Row )

TC 15

• Let's try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of "Cindy".

• Let´s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of "Cindy".

• The Push Jerks are going to feel like a bit of a grind. Let's see if we can grind these out on 3 sets or less.

• The push-ups on the second 3 Rounds of "Cindy" are going to feel slightly more challenging. Taking a break or 2 may needed while the arms are feeling fatigue from push jerks.

• There is nothing left in second run so let's push right trough to the finish .

Rest and Mobility Day / Ota hierontaa tänne keskiviikolle/torstai/perjantai akselille)

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete

• 150 wall balls
• 30 muscle-ups
• 30 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

EMOM30:
a) db bench press
b) rope climb / strict chin up / negative chin ups
c) moderate machine (RPE 6-7/10)
d) Standing Arnold press (double db)
e) alt. iso-hold bent-over row (double kb/db)
f) rest

Work 30-45s / min, reps and weight by feel. Goal is to get good pump / good quality reps.

Penkki

Partner Wod - In Teams of 2 - I go U go
4 min Work 1.5 min Rest
1. Russian Swing
2. OH Lunges
3. Bell Facing Burpee
4. Thruster
5. Clean & STOH

Afterparty
ABS tabata in 4 rounds
1. Hollow hold
2. V Sit-Up / R
3. V Sit-Up / L
4. Leg Raises

Alternate A, B&C for 4 rounds:
A) 3 Weighted Pull-Up
B) 6+6 DB/KB Press in Split
C) 3 Drop Jump

RPE 4 to 4+
Add 2,5-5% loading or 1-2 reps
compared to last wee

4x 8-10

2-3rounds:

10-20 heavy kbs
10-20 GHD sit up