Wednesday 20th June 2018

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

---

AMRAP 18 Minutes:
60 Double-Unders
30 Russian Kettlebell Swings
10 Handstand Push-Ups

Sub 120 Single-Unders for Dubs as needed. Choose a medium-weight kettelbell that you can swing for 30 unbroken reps when fresh. Scale range of motion on the Handstand Push-Ups to up to 2 AbMats, or reduce some volume to as few as 5. Sub Box Piked Handstand Push-Ups or Hand Release Push-Ups as needed. The goal is to keep moving with minimal rest at a moderate pace throughout the 18 minutes.

Post rounds, reps, and Rx to comment

2Power snatch+2ohs 5 sets
Snatch 6x2
Snatch deadlift 5x5

Partner WOD YGIG
40 OHS 50kg/35kg
300m run both
40 pull ups
300m run both
40 wall balls 9kg/6kg alternate the throwing
200 rope jumps
20 back squats 100kg/75kg

Strength:
. Front squat 5x5 @ 70-80% (65kg)

5 x 5
Russian Dips
https://vimeo.com/177465931

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Weighted pull-ups 1-1-1-1-1-1-1 reps

4x 250m sprint
1:3 work to rest

Strength: 20 mins to build upto a 1rm Clean and jerk

Wod: 7 min Amrap
7 Thrusters@40/30

Wod: aim to keep a fast pace , aim to go unbroken on thrusters then walk to pull up bar aim to go unbroken on pull ups then walk back and keep that going.

Aikaa vastaan:

300m juoksu

21-15-9
Ilmakyykky/Punnerrus/Rengassoutu

300m juoksu