Snatch balance
4x3r
2 reps in the tank.
Rest as needed.

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

Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups

Yes, Yes, one of the last. But worked on good reps and full range of motion. Happy to RX, and happy to be smarter with technique to drive efficiency in movements. Progress. YES, it did kick my buttocks! Love humidity!

Eilinen/Lepo

Total 90min+60min
A.
500m row, 3 rounds: 10 lunges, 15 abs, 15 backs
mobility
B.
Olympics, Jyrkin tunti

1. Tempaus riipusta maata hipaisten
2. Tempausveto + tempaus 30, 30, 30, 32.5, 35
3. Tempausveto te-max painolla 5x42.5 5x42.5 5x45
4. Tankojumppana tempaus samoille jaloille ilman reisikosketusta C. HSPU practice for 10min 1x5 abmat 1x3 abmat + 10kg plates 4x2 abmat + 15kg plates D. Mobility WOD 60min

For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

Kilos: 52/38

1 Round of CTB Cindy:
5 CTB
10 Push-ups
15 Squats

Vauhtipunnerrus 3 RM

3 rounds

15 pull ups
12 DB overheadsquats
9 DB lunge

1) TK 5x45%, 3x55%, 1x65%, 15x70%
2) 5 parallette käännöstä
3) WOD
4) veny

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