Bar MU
warm-up:
Classic gimansztika + slider
2*10 front bandpress
2*10 hinta
core 5'

2*10 BMU fekvésben
2*5 negatív (lassan)
2*5 aktív váll hinta
2*5 box jump bmu
2*5 gumiszalaggal bmu

AMRAP 31 Min.
5 Deadlift 40/21 kg
5 Clean 40/21 kg
5 Push press 40/21 kg
5 Thrusters 40/21 kg
5 Burpee over bar

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will do 50 Kettlebell Swings (16/20). Once Partner #2 finish the 50 KB Swings, Partner #1 will grab the Kettlebell and begin their 50 Swings, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

4x 40% of max reps, 30-60s rest btw sets.

Upper Bidwell Park
11 miles
60:00
http://connect.garmin.com/activity/370231821

Bench Press
2x8 with narrow grip,
2x6 with normal grip,
2x4 with wide grip
- Add weight for each set.
- Then max reps with normal grip, 90% of the heaviest weight.

4 sets: 8-10 Sumo stance good mornings @ 2121. Keep the knees soft and only go as far as you can maintaining a neutral spine 5/arm Turkish get-ups. You choose the weight

Ring dip or Box dip 3 RM (weighted), or 5x3 reps

3 x max reps pull ups,

heti perään max aika pito renkailla

Muscleup-progressioita renkailla

Harjoitellaan naruhyppelyä