20 MIN HANDSTAND/ HANDSTANDWALK PRACTICE

.

HOLDS

3 rounds:

35-45s chin up hold

25-35s Dip hold (bottom positon)

35-45s Hollow hold (alaselkä ei saa irrota maasta!)

35-45s Active hang

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(24)
WRK 3:00 REST 1:00 x6
20 db ground to overhead
15 sit ups
10 burpees

Finisher
60 bicycles
1:00 hamstring stretch

Lemi taavetti koti 86km

AMRAP 4
buy in: 200m run
15 Power cleans @40kg
15 lateral burpees

• rest 4 min -

AMRAP 4
buy in: 200m run
9 Power cleans @60kg
15 lateral burpees

• rest 4 min -

AMRAP 4
buy in: 200m run
6 Power cleans @80kg
15 lateral burpees

Death by 1-legged burpee

EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute

etc.
Each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.

This Workout is done together in ZOOM 21.1. at 18:00
The link to ZOOM meeting will be added here 30 prior to workout (17:30).
You can join with Free Zoom version. Download it here https://zoom.us/

Coach Sanni

"For time:

100 Power Snatch @30/20kg
80 Sit-ups
60 Box Jumps @60/50cm
40 Pull-ups
20 OHS @40/30kg
10 Rope Climb

TC: 35 min."
“Partners works at time. They change every minute”

Deadlift on a plate 15-12-9-6 rep

10 Rounds For Time:

7 Power Cleans (155/105)
7 Bar Facing Burpees
200 Meter Run

KILOS 70/48

• 5 Min AMRAP of:
Rope Climb
(Seleziona la variante; Standard, Legless, Standard con Vest (9/6Kg))
5:00 rest
5 Min AMRAP of:
Rope Climb
(Seleziona la variante; Standard, Legless, Standard con Vest (9/6Kg))