-Käsilläseisontadrillejä

-Harjoitellaan käsilläseisontapunnerrusta

2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

100 push-ups for time. Break them into sets as you want.

5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups

1A: “Karen”
150 wall ball@9/6

Rest 5 mins then straight into

1B: 4x400m runs
Every 3 mins

Wod: go hard and fast on both wods! Test your recovery.

Tabata Barbell

Tabata deadlift, 85KG
Tabata hang power clean, 60KG
Tabata front squat, 40KG
Tabata push press, 30KG

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments

Shoulder press 15-12-9-6 reps (add weight for each set)

For Time:
25-calorie row
25 burpees
25 deadlifts, 80/60 kg.
25 wall-ball
25 ring dips
25 wall-ball
25 deadlifts, 80/60 kg.
25 burpees
25-calorie row

Pull Ups
5x3

Tempo Deadlift 4- sec. 6 Eccentric Lower

5x5, every 3 minutes.

• Add more weight every round.*