3 kierrosta, maksimimatka tai toistot

Superkids:

30 sek farmarikävelu
30 sek toes to bar
30 sek säkinkanto
30 sek vauhtipunnerrus

Ninjat
1 min farmarikävely, kahvakuulat tai levypainot
1 min säkin/kahvakuulan kanto
1 min varpaat tankoon
1 min vauhtipunnerrus

10-10-10-10

3 x 12 tiukka leuka

-kumilla
-lisäpainoilla

Superkids

7 min AMRAP

3 burpeeta
5 leuanvetoa
5 istumaannousua
5 kuperkeikkaa
6 burpeeta
5 leuanvetoa
5 istumaannousua
5 kuperkeikkaa
9 burpeeta
5 leuanvetoa
5 istumaannousua
5 kuperkeikkaa
12 burpeeta
5 leuanvetoa
5 istumaannousua
5 kuperkeikkaa
...

Ninjat

9 min AMRAP

3 burpeeta
6 leuanvetoa
6 rinnallevetoa
6 burpeeta
6 leuanvetoa
6 rinnallevetoa
9 burpeeta
6 leuanvetoa
6 rinnallevetoa
12 burpeeta
6 leuanvetoa
6 rinnallevetoa
15
6
6
18
6
6
...

Aikaa vastaan
Superkids:

3 x

100 m juoksu
15 boxihyppyä
10 linkkaria
5 kuperkeikkaa

Ninjat

3 x

300 m juoksu
20 boxihyppyä
15 linkkaria
10 valakyykkyä

WU
Flow 9

8min
10 Thruster
10 Hollow Up
10-20 hiihtohyppy

Näillä vinkeillä rupeaa lihas venyy, paikat aukee ja rauta nousee maastavedossa.

SPALLE E ANCHE NICHOLAS (VEDERE VIDEO INSTAGRAM)

POI

Row 500m/RUN /2' DU
POI
3 Rnd
3 Strict HSPU
60" v-up
9 alt. kb snatch

3-4 Rnd
rest 2' tra i round e 1' tra set
- High Kettlebell Clean to Overhead Press 10-12
- Strict Overhead Barbell Press 10-12

STRENGHT WL
EMOM
OGNI 2' PER 6' (3SET)
SNATCH PRESS FROM RECEIVING PER 5 REP

OGNI 2' PER 10' (5 SET)
1 SNATCH PUSH PRESS + 2 OHS

Partenza da sotto il ginocchio Hang Squat Snatch
8×2 @80-85% @1RM

WOD
" VIPER"
FOR TIME
Row/Run 500mt
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 500mt
Rest 2'
100 DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
100 DU
Rest 2'
Row/Run 250mt + 50DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 250mt + 50DU

SKILL - HSW
EMOM
OGNI 2' 3-4 set
1) HSW
2) Single Arm Alternating Lateral Shoulder Raise with Top Hold 10-12 per arm (VEDERE VIDEO LUCA INSTAGRAM)
3) Hang Power Clean 12-15

WOD 140915:

BBG

5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB

TC: 16 min

For TIME
6 ROUNDS:
16 Butterfly Pull Ups

32 Jump Rope Double Unders

Perform 3 Burpees each time you break on DU's