Monday 18th December 2017

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 4 of 8

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21 Minutes Not for Rounds:
7 Russian Kettlebell Swings, Left
7 Russian Kettlebell Swings, Right
14 Alternating Reverse Goblet Lunges
14 Russian Kettlebell Swings

Turkish get ups

Tankojumppa
5 kierrosta
3x takakyykky
3x punnerrus niskasta
3x etukyykky
3x raakarinnelleveto
3xhyvää huomenta
3x valakyykky

Max Rep Squat Snatch @80%of the day in 5min.

If you fail→ 30sec penalty (you can´t lift during that time)

Score: reps

RPE 5 (maximum effort)

REST DAY

Olkapään kuntoutusta

1. 5x 50% 2. 5x 60%
2. 5x. 70% 4.-9. 3x 85-90%
3. 10x 55%

Group WOD

Partner Karen
150 x Wall Ball Shots

Partner Annie
50-40-30-20-10 x Sit ups
100 -80-60-40-20 x Single Under Jump Rope

For Time
30-20-10
Wallballs 9/6kg
TTB

5x5 @32x1