E2M for 12min
1: Double KB front squat x6-10
2: Renegade rows x8-12(L+R=1rep)
+
10min emom
Odd: Amrap DU
Even: Amrap Ball slams

Alkulämmittely ja mobility

×Kyykky

Wod: 10min amrap
100m laite
5 rengassoutu
7 punnerrus
10 kyykky

Loppuvenyttelyt

Pausing Pull-ups
7 x 3 ( Chin over bar for 0:05's each rep)
https://vimeo.com/175741058

General Sweat
- 5:00 of getting a basic sweat.

Wrist Mobility
On all 4s and arms locked for all movements.
Rock into stretch for :02, then rock out of stretch.
Repeat for the required reps.
- 10 reps fingers towards knees.
- 10 reps fingers towards knees, palms up.
- 10 reps fingers forwards.
- 10 reps arms and fingers turned inwards as far as possible, then stretch.

Upside Down Conditioning
Superset between these movements without additional rest.
4 rounds
- Chinese Handstand :25-:40
- Standing Weighted Stick Shoulder Extension :15

Core Conditioning
Superset between these movements without additional rest.
4 rounds
- Prone Lying Posterior Pelvic Tilt :25-:40
- Table Stretch x 5 reps

Skill
5/direction x 'Conan Pike Walks'

Cooldown
5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.

Alkulämmittely ja mobility

Työntöä

5 KIERROSTA
1 min laite
1 min boxin yli burpee
1 min lepo

Loppuvenyttelyt

Alkulämmittely leikkiä ja mobility

Harjoitellaan kyykkyä ja lankkua

5×20/10s
Kyykky
Roikunta
X hyppy
Tasapaino
Burpee

Loppuvenyttelyt

Squats
- 10 air squats
- 10 front squats
- 10 back squats
- 10 OHS

Focus on the proper placement of the feet, the position of the knees, and the proper front rack, back rack, and overhead positions. Be sure to maintain the proper core control so as not to over-extend the lower back.

Tempaus

Aloittelijat:

7 x 1 riipusta + 1 maasta

A: Hip squat snatch- power snatch-squat snatch
B: Clean pull-2x power clean 4x3 @80% of power clean
C: Clean pull 5x3 tng slow mot. exc. @110% of clean

Alkulämmittely ja mobility

×Kyykky

10min amrap
8 burpee
6 leuka
4 punnerrus

Loppuvenyttelyt