4 RFT:

30/21 Cal Echo
4-3-2-1 Rope Climb

Joka alkava 2 min x 7

7 leukaa, 7 valakyykkyä AHAP

In Partners
19 minute AMRAP
8 Synch Hanging Knee Raises
10 Synch Hand Release Push-ups
12 Synch American Kettlebell Swings 24/16 kg

American Kettlebell Swing:
Timing
The underlying fundamentals of the Russian and American swing are the same. The differences is where the movement ends up. One overhead, one at eye level. With the American swing, since we go overhead the kettlebell moves a greater distance… so on the way down that extra distance translates into more downward force. As the kettlebell descends from overhead focus on staying vertical until the kettlebell meets your eye line. Keep the shoulders packed, brace the core, and absorb the weight of the kb so as to not be jerked down.

With this partner workout, it’s all about teamwork and communication because you’re required to remain in synch for the length of the workout. It can help to count out loud, and be sure to orient yourself so you can see each other (when the movement makes this possible). On this one you’ll only be able to go as fast as the slower of the two, so 1) pick a partner close in ability and 2) make sure to communicate throughout. . If the class is big, and lots of people are counting, you’ll have to focus more! On hand release pushups, face each other, and take rest as needed. Don’t do these at rapid fire pace, think smooth and consistent on this whole thing. You don’t want one partner hitting failure on anything and slowing the team down unnecessarily. For KB swings, don’t rush, focus on smooth movement and breathing. This workout is categorizes as Vp(p), but will depend on team ability and fitness.

5 kierrosta

5 täydellistä kyykkyä
3 skin the cat
10 m siksak hyppely levypainolta toiselle (tee rata)

3 Kierrosta laatua vastaan:
20 Askelkyykky taakse vuorojaloin kahvakuulalla
16 Kahvakuula maastaveto
12 Cal pyörä tai soutu
8 Burpee boksin yli
90s Lepo

5 kierrosta

10 + 10 askellusta laatikolle räjähtävästi
30s staattinen gobletkyykky (käsipainolla tai kahvakuulalla)

3 x 8 min
YGIG
12 KB Push Press (alt.) - 250m Row
10 Ring Push-Up - 10 Box Jump
4 Bar MU - 8 Burpee
--2min rest--

Reaktiolähtöjä

(hernepussin hakua eri asennoista, kynien siirtely kasasta kasaan)

12 min AMRAP
10 burpee
1 rope climb
20 goblet squat

WOD :

"VADER"

3RFT :

24/17 Cal Row
21x WBS
18 DB Snatch
15x Lateral Burpee Over The C2