merkkaa alle kuinka monta kennoa haluat. 1 kenno 10 euroa. maksu salille munarahapurnukkaan seteleinä.

4 rounds:
10 one arm DB/KB bench press
12 hanging leg/knee raises
10 one arm DB/KB bent row
-rest as needed-

If you can't do muscle-ups, work on basics and parts of the movement. For example false grip work:
http://gymnasticswod.com/content/false-grip-progressions-pt1
http://gymnasticswod.com/content/false-grip-progressions-pt2
http://gymnasticswod.com/content/false-grip-progressions-pt3

and/or transition progressions:
http://gymnasticswod.com/content/muscle-transition-progression-pt1
http://gymnasticswod.com/content/muscle-transition-progression-pt2
http://gymnasticswod.com/content/muscle-transition-progression-pt3

Or ring pull-ups.

If you can do muscle-ups, do strict or kipping muscle-ups using the 5x10 reps table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

Build to a heavy 3RM
Use platform if you need to drop

10 min AMRAP

2 köysikiipeilyä
10 punnerrusta
14 wallball

Joka alkava minuutti tee 2 skin the cat.

Katso tulokset 24.10.2014

5x @70%
5x @75%
5x @80%

Wod
Treeni:
Every 2 min x 7
Row 175m/125m (max 30s)
30 Double under (max 30s)

Hiki:
Every 2 min x 7
Row 175m/125m (max 30s)
30 Single unders (max 30s)

2 x maksimitoistot leukoja + 2 x sama määrä dippejä penkillä