“Cindy”
AMRAP 20'
5 Pull-ups
10 Push ups
15 Air Squats

Kisaryhmän treenit

Strength / Skill:
- 7x2 Bench Press
- 7x2 Max Rep Strict Pull Ups
Note: Alternate between each movement. Work strict pull ups. Use appropriate band to challenge pull up strength.

WOD - For Time:
21-15-9
- Hang Cleans (155#,105#)
- Ring Dips

Post WOD:
- 100 DUs
Note: Continue to develop double under skill. If you already have double unders, move right into double under work after WOD. If you are working to get double unders, break down your barbell, catch your breath and work double unders.

Hand Stand push up 3 x 8

Harjoitellaan

-ilmakyykky
-gobletkyykky
-rengassoutu

3x5 Strict Press

WOD:
5 Rounds of the following
5 Lunges, each leg 5 times

5 Goblet Squats
5 Burpees
5 HRPU
5 Situps
5 Vups
5 DB Swings
5 DB Snatches, each arm 5 times

Superkids 10-13 v voima

3 x max reps pystypunnerrus istuen, tanko 10-20 kg.

• 6 Sets of:
Farmer Handle Carry
30 m
30 m
(Heavy) 30-30-30-30 m
Sali in 3 sets sino ad un carico pesante e ripetibile per altri 3 sets per 30 m unbroken

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(25)
WRK 4:00 REST 1:00 x5
10 hand release push ups
20 heavy jump rope
10 dumbbell hang clean
200m run

Finisher
30 kneeling crunch
:30 chest opener
1:00 IT stretch

3*3 Snatch 80%

5*3 Snatch Balance

3*3 Muscle Snatch