Superkids

3 kierrosta

8 tiukka polvet kyynärpäihin
6 rintatankoon
4 dippiä renkailla
2 polviltaan MU renkailla

Ninjat

3 kierrosta

8 tiukkaa varpaat tankoon
6 rintatankoon
4 dippiä renkailla
2 Muscle Up tai progressio

50 KB swings 24kg/16kg, 2 rounds of zigzag sprint

For time

• Accumulate 2 minutes of an L-sit hold
• 6 legless rope climbs to 15 feet
• 12 snatches
• Accumulate 2 minutes of an L-sit hold
• 12 rope climbs to 15 feet
• 24 snatches

♀ 95-lb barbell
♂ 135-lb barbell

OHS 3x3

Front squat week3

Banded Triceps Complex:
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest

Pre-WOD:
3 Rounds of the following movements ...
- Max Rep Dumbell Bench Press
- Max Rep Strict Pull Ups

WOD - for Distance w/ Partner:
- 8 Minute Max Distance Partner Row
Partners may break up work in any way they choose during the 8 minute row

Post WOD:
- 50 GHD Situps
or
- 100 Weighted Situps

CLEAN AND JERK

1-1-1-1-1

Begin at about 75% and work up to a heavy single (not a 1RM) for the day. No press-outs. The goal is zero misses, but if you have a missed lift (either straight up or technical), take 5-10% off the bar for your next rep.

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Exposure 8 of 8

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TABATA MASH-UP

8 Alternating Tabata Rounds Each of:
Russian Kettlebell Swings
Air Squats
AbMat Sit Ups

Perform 20 seconds of Russian Kettlebell Swings and 10 seconds of rest, followed by 20 seconds of Air Squats and 10 seconds of rest, then 20 seconds of AbMat Sit-Ups and 10 seconds of rest… repeat for a total of 8 rounds. Score combined total number of reps for all 3 movements.

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Terrible threes... it’s a thing

Station 1
OH slam
Battle rope slam
Skier

Station 2
Push press
Push ups
Wall walks

Station 3
Archer row
Y fly
Rower

Station 4
Goblet Squat
Box Jumps

Station 5
KB Deadbug
Crawls
Forearm torsion

Station 6
Side kick throughs
Cross body slams

TEMPO BACK SQUAT (30X1)

3 x 8

No pause this week, so go heavier than last week. The last couple of reps on each set should be challenging but never a grind.

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Exposure 2 of 8

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Not for Time:
50 Turkish Get-Ups

Alternate every few reps so you end up with 25 on each side. Use a dumbbell or kettlebell that is about 25-30% of your body weight on the top end.

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