• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Tunti pidetään RNC matolla.

"Hammer"

Five rounds of:
60/42,5kg Power clean, 5 reps
60/42,5kg Front squat, 10 reps
60/42,5kg Jerk, 5 reps
20 Pull-ups

Rest 90 seconds between each round
Post result each round

Gameplan is Perse eellä puuhun!

• For Time:
Strict Deficit Handstand Push Ups (10/5 cm) 20/15 reps
2:00 rest
Strict Handstand Push Ups 25/20 reps
2:00 rest
Kipping Handstand Push Ups 40/30 reps

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

Taistele läpi:

20 kyykkyä
10 punnerrusta
20 pistoolikyykkyä

20 kyykkyä 10 sek pidolla alhaalla
10 punnerrusta 20 sek pito ylhäällä
20 pistoolikyykkyä 10 sek pito alhaalla

20 kyykkyä
10 punnerrusta
20 pistoolikyykkyä

Lämmittelyksi 50 burpeeta ja 50 askelkyykkyä

A: Partner WOD
”Partner cindy”
20min amrap
5 pull ups
10 push ups
15 squats
Alternate exercises

Thursday 7th June 2018

WOD

21 Minute Ascending Ladder of:
9-18-27-36-45… Sit-Ups
6-12-18-24-30… Calories Rowed/Ski
3-6-9-12-15…. Push Presses 115/65

Post work and Rx to comments.

Supertiukka leuanveto (lisäpaino jos menee)

3 x 5

Jos ei saa leukaa, tekee:

3 x 1 leuanveto niin ylös kun saa
3 x 20 sek tiukka leuka pito
3 x 3 negatiivinen leuanveto

EMOTM (Every Minute On The Minute)
for 20′
Even minutes: 5 Strict Handstand Push Ups
Odd minutes: 5 Front Squats