Accumulate 2-5 mins in stomach to wall handstand
+
Split jerk 5x3@80%
Front squats 5x3 @77,5%
Push press 5x3 75-80%
+
4x250m row
Rest 3min between each row, note best time

Lämmittely ja mobility

Leukoja ja jalkojen nosto roikkuen

12 min amrap tiimissä
100m laite vuorotellen ja oman laitevuoron jälkeen kaaripito 20s

4 Sets - Move slowly and with intention through all of the following movements.
8 Quadruped Hip Extensions
20sec Glute Bridge
rest 15sec
2 Wall Walks
10 Back Extensions on GHD
rest 60sec

We apologize for the inconvenience

3 Rounds NOT for Time:
200M Run
15 KB Swings
10 Box Jumps
5 HSPU

10Min AMRAP
6 Hang Cleans (155#,105#)
3 Jerks
4 Front Rack Barbell Lunges
Note: Stationary, step back into the lunge position, 2 on each side to total 4 reps.

Post WOD:
3x10-15 Weighted GHD Back Extensions

For time:
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100 Walking Lunges
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100/75 Push-ups
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100 Hollow Rocks
20 Calorie Bike, Row, Ski Erg or run stairs 1x

5 rounds
5 power cleans @40/25
5 thrusters @40/25
5 chest to bar
5 toes to bar
25 double unders

Death by Burpees (Multiples of 2 reps)
Death by Toes 2 Bar (Multiples of 3 reps)
1Death by Push Ups (Multiples of 4 reps)
Death by Double Unders (Multiples of 10 reps)

1 Minute Rounds.

Burpees: Complete 2 Burpees 1st Min, 4 Burpees 2nd Minute, 6 Burpees 3rd minute until you cannot complete designated reps in that minute. Once failed, go immediately into next movement on next minute mark.

Toes 2 Bar: Complete 3 Toes 2 Bar 1st Min, 6 Burpees 2nd Minute, 9 Toes 2 Bar 3rd minute until you cannot complete designated reps in that minute. Once failed, go immediately into next movement on next minute mark.

Push Ups: Complete 4 Push Ups 1st Min, 8 Push Ups 2nd Minute, 12 Push Ups 3rd minute until you cannot complete designated reps in that minute. Once failed, go immediately into next movement on next minute mark.

Double Unders: Complete 10 Double Unders 1st Min, 20 Double Unders 2nd Minute, 30 Double Unders 3rd minute until you cannot complete designated reps in that minute.

Count last minute complete with a full round! Clock runs continuously.

Lämmittely ja mobility

Köysikiipeily

Aikaa:
40 kyykkyä
1 k soutu tms.
30 seinäpalloa
500m kone
20 Boxihyppy
100m kone

Loppuvenyttelyt

Ring row 4x15