EMOM 32

1 minute : Handstand Push Ups (Try perform every eight rounds same result, don`t push the limit)
2 minute : 1 Bar Muscle Up + 3 Pull up + Toes To Bar
3 minute : Max reps Unbroken Double Unders.
4 minute : Rest

AM: 50 min
2 min run/1 min walk
HR 132/155
7.65 km

PM: 130 min
Warm up for 15 min
- 30 BFLY

1.HSW
- 8 m.

2.Ring MU practice
- Skill drills
- MU 13 x 1
- MU + HTR 5 x 1+1
- Total of 18 MU

3.Ring muscle up accessory - not done

4.Squat clean
Build to technical 3 for the day

5.Accessory - not done
A. 3 sets:
10 Ring face pulls
10 Bird dogs

Raakarive + Vapu + työntö

5 x (2+1+1) x 80-90% (Vapu)

Taskuilta tempaus (Pukit)

6 x 2 x 50-65%

Taskuilta Rive + Työntö (Pukit)

5 x (1+1) x 50-60%

• 45-90min.

• Row/Bike/Run/Ski

This week we are going to let the body recover from the pull/push program. It is recommended to do some mobility movements such as:

• Hanging on the bar
• Easy stretching
• Upper body mobility

5 Rounds For Time:
5 Deadlifts 110/75kg
20 Double Dumbbell 1-Arm Push Press 22,5/15kg
20/15 Calorie Assault Bike/ 30/24 Calorie Row

Aamu: 30 min
1 min walk/1 min run
avg. HR 122
7.31/4.37 min/km

Ip: 120 min

1.Own skill
A. Ring MU practice for 30 min
- Progressions
- MU partner assisted 5 x 1 reps

2.CF JKL wod 9.5.2018

1. JG scaled competitor 9.5.2018 A. 3 rounds > 1 round of:
2. 10 parallel bar dips w/3 sec. neg.
3. 10 strict pull up w/3 sec. neg.
4. 60 s. closed tuck front lever hold
5. 60 s. ring support hold
6. 60 s. hollow hold
7. 60 s. arch hold

Split Jerk 1-1-1-1-1-1-1 reps

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

2-3 min light cardio
1+1 min pigeon pose strech
1+1 min quad strech
1+1 banded Lat Strech