Movement prep

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds

5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds

3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

Reverse Tabata ring holds on low rings
10 on / 20 secs off alternating between lockout support (top of dip) and bottom of dip - toe spot if needed for scale

Strict chin ups 5 x 5 (banded if needed)
SS with
Ring rows with a 2 sec pause at the top of each rep 5 x 8 - scale the reps if needed

WOD - unusual skill is kettlebell snatch
A skill we don’t often do so scale back the weight if needed

AMRAP/12
8 KB snatch
10 box jump overs
24 double unders

Warm-up
EMOM 9 @ increasing pace
1) Air bike
2) SkiErg
3) BikeErg
+
2 Rounds
4/direction Tall kneeling KB halo
4/side Single-arm cross body KB deadlift
4/side Single-arm KB hike clean
4/side Single-arm KB windmill
4/side Single-arm KB front rack squat
+
Build up to workout weight for KB movements
+
@ workout weight
12/8 (cal) Echo bike
5 KB clean and jerks
3 KB Front squats
12/8 (cal) BikeErg
12/8 (cal) SkiErg
5 KB Thrusters
3 KB Front rack walking lunges
12/8 (cal) BikeErg

For time

• 3 rounds of

  • 10 thrusters (♀ 95 lb ♂ 135 lb)
  • 10 chest-to-bar pull-ups

• Rest 2 minutes

• 3 rounds of

  • 10 thrusters (♀ 95 lb ♂ 135 lb)
  • 10 chest-to-bar pull-ups

4:00 Echo bike @ easy
3:00 Row @ easy/moderate
2:00 SkiErg @ moderate
+
3 Rounds (1 each) – Row/SkiErg/Echo bike
0:40 @ moderate pace / 0:20 @ very easy
0:30 @ hard pace / 0:30 @ very easy
0:20 @ harder pace / 0:40 @ very easy

3 rounds @ steady pace

6 Windmills e/side
3-minutes Assault bike
6/side DB bird dog rows
3-minutes SkiErg
6 e/side DB Lateral lunges
3-minutes Row
6 Jefferson curls – KB or empty barbell

Lämmittely:

Häntähippa

Mobility

Taito/Voima:
Leuka

WOD
8min AMRAP YGIG
6 Leukaa
100m/200m konetta

AF WEEK 39, Day 2

CONDITIONING:
4x4min ON - 3min OFF (A+B+A+B)

A) AMRAP4:

15/12cal Row
10 Deadlift
5 HSPU

B) AMRAP4:

15/12cal Ski

10 TTB
5 Box over Jump @ 75/60cm

Rxd: 70/50kg. Masters: 60/40kg. Advanced: 80/55kg
RPE 4-5 when working. Target: 2+ each interval.

For time:
21-15-9 reps *
Thruster
Ring row

• 100 m Run after each round