Äitienpäivän kunniaksi hoidetaan toisiamme! :)

Indy Race inspired...sort of...Navy Seal Team Building inspired...sort of.
Working in teams using one barbell, complete
..Pretty much 500 reps.
Bicep Curl
Hollow Rock
Oblique LIft
Shoulder Press
Shoulder to Shoulder Press
Reverse Lunges
Floor Press
Deadlift with Burprees over bar
Bar Rollouts (core)

50 of each with mini park run in between exercises.

2 RFT
20 lunges
25 pull-ups
20 box jumps @20"
25 double unders
20 ring dips
25 knees to elbows
20 wall-ball shots @9/6

120 min

1.Own skill
A. Bfly pull up practice for 15 min

2.JG PP 19.7.2018
B. Capacity
- 3 minute AMRAP of butterfly pull-ups in sets of 3 only
- Small butterfly pull ups, total of 7 sets = 21 reps

Rest 3 minutes

• 3 minute AMRAP of kipping TTB in sets of 3 only
• Total of 13 sets = 39 reps

C. Accessory, 3 rounds:
- 10 support swings
- 10 bottom of dip swings
- 20 LYTP

3.Conditioning
A. 0:00-10:00
2-4-6-8-10-.. Shoulder to overhead 35kg
10+10m Double KB Walking lunge between sets - 16 kg
Result: 3 clean & jerk @ round of 12

B. 10:00-15:00:
Heavy single in Clean
Result: 60 65 67.5 kg

15:00-18:00 Rest

C. 18:00-23:00:
5min AMRAP:
6 Thrusters @ 35kg
10 KB Swing
- All out!
Result: 5 rounds + 2 thruster = 82 reps

Lankkupitoharjoittelua (etunojapunnerrus)

5 x 20 sek lankussa

Turkish get up

Practise Turkish Get-Up
Advanced athlete go heavy!

5 Rounds For Time:

6 DB Snatch, right [25/15]
12 Box Step-ups [60/50]
6 DB Snatch, left [25/15]
12 KB swings [32/24]

2 x 2 Pausing Pull-ups Chin above bar (Supinated)
https://vimeo.com/175741058
@ 25% of 1RM is possible

For time
3 rounds

800m run
400m farmers walk with dumbbels
800m run
400m kettlebell frontrack walk

Complete as many rounds as possible in 15 minutes of:

• 5 strict muscle-ups
• 4 squat snatches

Men 185 lb.
Women 125 lb.