For Time
800m Kayaking
3000m Run
Time cap:
40 min / N, 35 min / M

1 rm max:240

10 min emom: 5 - 10 hspu (quality work)

STRENGTH

EMOM 12'
1: 8-10 Incline Push up (lower surface than 1st week)
Rx: 8-10 Strict Push up
2: 8-10 Feet Assisted Pull-up (feet on plate)
Rx: 6-8 Strict Pull-up
3: 15 Tuck Rocks
Rx: Hollow Rocks

WOD

4 Rounds for time:
200m Run
8 DB Burpee @2x15/10kg
4/4 DB Renegade Row

Time cap: 12 min

Rx+:
Dumbbell @2x22.5/15kg

ACCESSORY

3 rounds of:
6/6 Tempo Alt. DB Curl (31X1)
6/6 Tempo DB Triceps Extension (31X1)

10 pullups (arms spent, so did 5 strict red band, 5 jumping)
10 pushups
10 pistols (alternating)

WOD- Liiga klo 15:00

1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

2 Rounds
10/side Xiao Pengs
10 Air squats
5 Jefferson curls
+
Bar MU drills – 1-2 rounds of:
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for Overhead squats and DB snatches
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
10/7 (cal) Row
5 Overhead squats
3 Bar muscle-ups
10/7 (cal) Air bike
4 DB snatches
2 Wall walks

2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Air squats
+
2 Rounds
8/side Xiao Pengs (both forwards and backwards)
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
10 Scapula push-ups
+
Build to workout weight for the overhead squat and hang power snatch
* Practise sets of burpees over the rower, shuttle run turns and burpee pull-ups between sets
+
@ workout weight
14/12 (cal) Row
8 Burpees over the rower
4 Hang power snatches
6 Overhead squats
4 Shuttle runs
2 Burpee pull-ups

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for step overs, lunges and DB snatches
* Build to box jump height and practice few reps on HSW and rope climbs between the sets
+
@ workout weight/height
8/6 (cal) Air bike
4 DB Box step overs
1 Rope climbs

– Rest 0:30 –

8/6 (cal) Row
6 steps, DB walking lunges
7,5m Handstand walk

– Rest 0:30 –

5 Shuttle runs
8 DB snatches, alt
4 Box jump/step downs