Ulkoilua.
Kävelyä mökisessä maastossa, tai pyöräilyä 1,5h. PK sykkeillä.

Partner WOD:

For time: 100 thrusters 50/35kg
800m med ball carry 9/6kg
50 burpee step overs 22.5/15kg
800m med ball carry
100 toes to bar

5 Minutes of Parasympathetic Breathing

5RFT
20 GHDSU
40 du`s
10 deficit HSPU (2x15kg @ hand)
6 snatch 45kg

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 10-12

A2) Three-Point Dumbbell Row:
4 x 10-12

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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5 Rounds for Quality (with as little rest as needed):
5 Ring Dips (22X2 Tempo)
5e Single Arm Dumbbell Thrusters (22X2 Tempo)
15 Calorie Row

Choose the load on the Thrusters and do sets across or build. Matador Dips are ok as needed, or scale to Push-Ups.

Post work to comments.

Eilinen harjoitus

• 4 Sets of:
One-Arm DB Press 10 reps/side unbroken
1:00 rest
Ring Rows 10 reps unbroken
1:00 rest
Strict Ring Dips 10 reps unbroken
1:00 rest
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken. Se necessario zavorra Ring
Rows e Dips)

For time

• 2 rope climbs to 15 feet
• 12 back squats
• 120 double-unders

4 x
8 Reverse DB Flys ( chest supported)
10 Band resisted scapular retractions https://vimeo.com/175147428

Bench Press 5x5