Salin ohjelmointi

(Thruster 1RM & Death By Thrusters)

DAY 6
WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

WOD - 2014 Regional Event 4
(20Min Cap; If close to finishing ... finish regardless of time cap)
21-15-9-6-3
- Strict handstand push-ups
- Front squats (195#,125#)
- Burpees
Note: Modify HSPU as needed. Scale weight as needed.

Post-WOD:
- Legless Rope Climb Work
or
- 400M Farmers Carry (53#,35#)

54 reps of each movement! 115# for Front Squat and happy to be able to move that weight full range of motion for that number of reps. Double Abmat for strict HSPU until they failed; then switched to kipping HSPU. Arms shot from Farmers Carry so legless rope climb cratered and completed rope climb using legs. Burpees ... always a nasty movement to throw in with weighted movements and gymnastic movements.

Alkulämmittely leikki ja mobility

Eläimet

Wod: 20s /15s 4 kierrosta
Lankku
Burpee
Kyykky
Käsillä seisonta
Patsas

Loppuvenyttelyt

Warm Up:
- Dumpster Run
- Leg Swing (Front, Side)
- 20 Mountain Climber
- 10 Push Ups
- Hip Raises (10 double, single leg both sides)

Strength / Skill:
3x3 Clean

WOD - For Time:
- 1K Row
- 50 Wall Balls (20,14)
- 40 Burpees
- 30 T2B
- 20 Hang Clean (135,95)

Been a while, the old man got to RX one!

Warm Up:
- Dumpster Run
- Leg Swings (Front & Side; Both Legs)
- 20 Air Squats
- 20 Push Ups
- 20 Hip Raises
- 20 Push Ups
- 20 Air Squats
- PVC Work

Strength / Skill:
-Work Up to a Heavy Jerk

WOD - 3 Rounds For Time:
- 400M Run
- 15 HSPU
- 50 DUs (Mod: 3:1 Singles)

70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Box jump
40 Kipping Handstand Push-ups

1: 2-4 wallwalks
2: 20 abmat sit-ups
3: 6 + 6 single leg deadlift with db
4: burpees to target
5: rest

15min mobility:
-it-kalvo (rulla)
-pakara (pallo)
-pohje (rulla)

Maastaveto 5x80%, 8x70%
Hyvää huomenta kumpparilla 3-5x12-20
Läpiveto kumpparilla 3-5x12-20

• For Time:
Strict Deficit Handstand Push Ups (10/5 cm) 20/15 reps
2:00 rest
Strict Handstand Push Ups 25/20 reps
2:00 rest
Kipping Handstand Push Ups 40/30 reps